Comparing Nutrients in 100 calories Snacks, tortilla chips, ranch-flavor VS Snacks, trail mix, tropical

Weight per 100 calories

• Snacks, tortilla chips, ranch-flavor: 20g
• Snacks, trail mix, tropical: 22.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, tortilla chips, ranch-flavor or Snacks, trail mix, tropical?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Snacks, trail mix, tropical	6%	35%	59%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Snacks, trail mix, tropical	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.9g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	6% 1.9g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.63% 12.5g	11.4% 15g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	NA	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	0.094% 0.068g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.8g	NA	38g per day for Men 19-50 years
Protein	2.56% 1.44g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Snacks, trail mix, tropical	Recommended Dietary Allowance
Vitamin A	NA	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.8% 0.01mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.62% 0.26mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	5.52% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.07% 0.04mg	5.7% 0.074mg	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	NA	2.38% 9.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	0.23% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Snacks, trail mix, tropical	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	2.24% 0.02mg	13.3% 0.12mg	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	3.44% 0.28mg	7.47% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.13% 17.4mg	5.17% 21.7mg	420mg per day for Men 19-50 years
Manganese	3.17% 0.073mg	9.5% 0.22mg	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	7.2% 50.3mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	1.52% 51.7mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	2.65% 1.46μg	NA	55μg per day for Men 19-50 years
Sodium	6.9% 104mg	1.43% 21.5mg	1500mg per day for Men 19-50 years
Zinc	2.6% 0.29mg	2.4% 0.26mg	11mg per day for Men 19-50 years
Water	0.017% 0.63g	0.055% 2.04g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, tortilla chips, ranch-flavor vs Snacks, trail mix, tropical:

• Snacks, trail mix, tropical contain 10.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.

Comparing minerals per 100 calories for Snacks, tortilla chips, ranch-flavor vs Snacks, trail mix, tropical:

• Snacks, tortilla chips, ranch-flavor have 2.1 times more Calcium and 4.8 times more Sodium than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 5.9 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 3 times more Manganese and 3.1 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Snacks, trail mix, tropical have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, tortilla chips, ranch-flavor have 1.3 times more Fat, 5.2 times more Omega 3 and 2.3 times more Omega 6 than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 2.7 times more Saturated Fat than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Snacks, trail mix, tropical have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Snacks, tortilla chips, ranch-flavor as well as Snacks, trail mix, tropical have insufficient amounts of Glucose and Sucrose in 100 kcal.