Comparing Nutrients in 14 ounces Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	52% 1512kcal	66.7% 1933kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	85% 82.6g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	207% 269g	130g per day for Men 19-50 years
Sugars	12% 8.77g	1.2% 0.87g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	64.5% 36g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	174% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	205% 2.66mg	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	170% 679μg	9.92% 39.7μg	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	113% 102mg	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	9.26% 1.4mg	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	14.3% 143mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	153% 1.4mg	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	214% 17mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	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	64% 448mg	109% 766mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	204% 6922mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Potato chips, without salt, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted versus 14 oz of Potato chips, without salt, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Potato chips, without salt, reduced fat:

• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 2.2 times more Vitamin B1, 2.3 times more Vitamin B2 and 17.1 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• While 14 oz of Potato chips, without salt, reduced fat contain 1.3 times more Vitamin B3, 5.8 times more Vitamin B6, more Vitamin C, 15.6 times more Vitamin E and 14.8 times more Vitamin K than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin C and Vitamin K
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Potato chips, without salt, reduced fat:

• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.7 times more Calcium, 3.2 times more Iron and 31.3 times more Sodium than Potato chips, without salt, reduced fat.
• While 14 oz of Potato chips, without salt, reduced fat contain 1.3 times more Copper, 2.5 times more Magnesium, 1.7 times more Phosphorus, 11.9 times more Potassium and 1.4 times more Selenium than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Potato chips, without salt, reduced fat contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 10 times more Sugars and 1.3 times more Protein than Potato chips, without salt, reduced fat.
• While 14 oz of Potato chips, without salt, reduced fat contain 1.3 times more Energy, 5.9 times more Fat, 5.5 times more Saturated Fat, 3.2 times more Omega 3, 9.3 times more Omega 6 and 2.2 times more Fiber than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Potato chips, without salt, reduced fat offer comparable quantities of Carbohydrate per 14 ounces.