Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	47% 1357kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	245% 318g	130g per day for Men 19-50 years
Sugars	248% 180g	3.67% 2.66g	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	41% 29.6g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 133g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	55.4% 21g	38g per day for Men 19-50 years
Protein	42% 23.4g	78% 43.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	55% 0.71mg	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	314% 1254μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	0.88% 0.79mg	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	5.82% 0.87mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	1.2% 12mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	48.5% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	198% 16mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	69% 484mg	180% 1262mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	113% 62.3μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	137% 2052mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	0.18% 6.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, fruit-filled, nonfat vs Tortilla chips, low fat, baked without fat:

• Snacks, granola bar, fruit-filled, nonfat have 8.8 times more Vitamin B6, 19.8 times more Vitamin B9, more Vitamin B12, 8.5 times more Vitamin C and 6.5 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• While Tortilla chips, low fat, baked without fat contain 7.3 times more Vitamin B1, 4 times more Vitamin B2 and 3.5 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Tortilla chips, low fat, baked without fat have similar amounts of Vitamin B3 per 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Tortilla chips, low fat, baked without fat:

• Snacks, granola bar, fruit-filled, nonfat have 2.1 times more Copper, 2.5 times more Iron and 1.2 times more Zinc than Tortilla chips, low fat, baked without fat.
• While Tortilla chips, low fat, baked without fat contain 53 times more Calcium, 1.9 times more Magnesium, 2.6 times more Phosphorus, 1.9 times more Selenium and 32.3 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Tortilla chips, low fat, baked without fat have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 67.5 times more Sugars and 1.4 times more Fiber than Tortilla chips, low fat, baked without fat.
• While Tortilla chips, low fat, baked without fat contain 1.3 times more Energy, 6.3 times more Fat, 4.3 times more Saturated Fat, 4.1 times more Omega 3, 7.6 times more Omega 6 and 1.9 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Tortilla chips, low fat, baked without fat have similar amounts of Carbohydrate per 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.