Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, chips, plain VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	73.8% 2139kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	377% 64g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	16.2% 21g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	19.5% 14g	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% 0g	9.14% 6.63g	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	% 0g	% 7.22g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 0.28g	g per day for Men 19-50 years
Fiber	41.8% 16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	30% 0.39mg	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	7.94% 31.8μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	31% 27.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	191% 28.7mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	54.8% 548mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	3.46% 139μg	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	59.5% 4.76mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	19.5% 0.45mg	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	110% 770mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	55% 30μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	125% 1881mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, plain VS Tomato Sauce with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, corn-based, extruded, chips, plain versus 14 oz of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, chips, plain vs Tomato Sauce with Salt:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 2 times more Vitamin B1, 1.7 times more Vitamin B6, 5 times more Vitamin E and 2.3 times more Vitamin K than Tomato Sauce with Salt.
• While 14 oz of Canned Tomato Sauce with Salt contain 7.3 times more Vitamin A, 1.6 times more Vitamin B5 and more Vitamin C than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Tomato Sauce with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, corn-based, extruded, chips, plain as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, chips, plain vs Tomato Sauce with Salt:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 9.9 times more Calcium, 1.3 times more Iron, 4.8 times more Magnesium, 2.9 times more Manganese, 7.2 times more Phosphorus, 12.7 times more Selenium and 5.9 times more Zinc than Tomato Sauce with Salt.
• While 14 oz of Canned Tomato Sauce with Salt contain 2.1 times more Potassium and 85.3 times more Water than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Tomato Sauce with Salt contain similar levels of Copper and Sodium per 14 ounces.
• 14 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium
• Both Snacks, corn-based, extruded, chips, plain as well as Canned Tomato Sauce with Salt lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 22.5 times more Energy, 111.2 times more Fat, 105.6 times more Saturated Fat, 55.6 times more Omega 3, 140.3 times more Omega 6, 10.8 times more Carbohydrate, 2.7 times more Fiber and 5.1 times more Protein than Tomato Sauce with Salt.
• While 14 oz of Canned Tomato Sauce with Salt contain 13.2 times more Sugars and more Fructose than Snacks, corn-based, extruded, chips, plain.
• 14 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6