Comparing Nutrients in 100 calories Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, tortilla chips, ranch-flavor

Weight per 100 calories

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 27.6g
• Snacks, tortilla chips, ranch-flavor: 20g

Snacks, tortilla chips, ranch-flavor have 1.4 times more energy per unit of mass than Snacks, pretzels, hard, whole-wheat including both salted and unsalted, which is very high in comparison to other foods. Snacks, pretzels, hard, whole-wheat including both salted and unsalted having high energy density.

Discover which food has more nutrients per 100 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Snacks, tortilla chips, ranch-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	5.07% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	2.93% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	9.63% 12.5g	130g per day for Men 19-50 years
Sugars	NA	0.83% 0.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.094% 0.068g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	5.48% 3.07g	2.56% 1.44g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	0.8% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.08mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	1.62% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.82% 0.076mg	3.07% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.73% 15μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.23% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	0.77% 7.73mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	2.24% 0.02mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.3% 0.74mg	3.44% 0.28mg	8mg per day for Men 19-50 years
Magnesium	1.97% 8.3mg	4.13% 17.4mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	3.17% 0.073mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.93% 34.5mg	7.2% 50.3mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	1.52% 51.7mg	3400mg per day for Men 19-50 years
Selenium	NA	2.65% 1.46μg	55μg per day for Men 19-50 years
Sodium	3.74% 56mg	6.9% 104mg	1500mg per day for Men 19-50 years
Zinc	1.56% 0.17mg	2.6% 0.29mg	11mg per day for Men 19-50 years
Water	0.029% 1.08g	0.017% 0.63g	3700g per day for Men 19-50 years

Snacks, Pretzels, Hard, Whole-wheat Including Both Salted And Unsalted VS Snacks, Tortilla Chips, Ranch-flavor Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Snacks, tortilla chips, ranch-flavor?

Lets compare vitamin content per 100 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, ranch-flavor:

• 100 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 12.7 times more Vitamin B1, 6.7 times more Vitamin B2, 7 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• 100 calories of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, ranch-flavor:

• 100 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.8 times more Copper, 2.7 times more Iron, 10.1 times more Manganese and 2.3 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• While 100 kcal of Snacks, tortilla chips, ranch-flavor contain 3.5 times more Calcium, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Sodium and 1.7 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• 100 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted lack sufficient amounts of Calcium, Magnesium and Zinc
• 100 calories of Snacks, tortilla chips, ranch-flavor lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.8 times more Carbohydrate, 2.7 times more Fiber and 2.1 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 100 kcal of Snacks, tortilla chips, ranch-flavor contain 6.8 times more Fat, 4.6 times more Saturated Fat, 4.2 times more Omega 3 and 12.1 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Energy per 100 calories.
• 100 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide inadequate amounts of Omega 3 and Omega 6