Comparing Nutrients in 14 ounces Snacks, pretzels, hard, plain, salted VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	52.6% 1524kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	4.85% 1.55g	44% 14g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	192% 249g	130g per day for Men 19-50 years
Sugars	12% 8.77g	16.6% 12g	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	1.7% 1.23g	1.86% 1.35g	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	% 2.74g	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 4.25g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	41.8% 16g	38g per day for Men 19-50 years
Protein	71% 40g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	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	140% 1.7mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	61% 0.79mg	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	165% 659μg	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	9.26% 8.33mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	10.7% 107mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	44.5% 0.4mg	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	227% 18mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	63% 1.45mg	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	72.6% 508mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	328% 4921mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Snacks, tortilla chips, ranch-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, pretzels, hard, plain, salted versus 14 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, pretzels, hard, plain, salted vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Snacks, pretzels, hard, plain, salted have 8.8 times more Vitamin B1, 5.5 times more Vitamin B2, 4.1 times more Vitamin B3, more Vitamin C and 2 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 1.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Snacks, pretzels, hard, plain, salted.
• 14 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Snacks, pretzels, hard, plain, salted vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Snacks, pretzels, hard, plain, salted have 1.5 times more Copper, 3.3 times more Iron, 2.8 times more Manganese and 2.4 times more Sodium than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 5 times more Calcium, 3 times more Magnesium, 2 times more Phosphorus, 1.7 times more Selenium and 1.4 times more Zinc than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, tortilla chips, ranch-flavor contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, pretzels, hard, plain, salted have 1.3 times more Carbohydrate and 1.4 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 1.3 times more Energy, 8.4 times more Fat, 9.1 times more Saturated Fat, 3.7 times more Omega 3, 10.8 times more Omega 6 and 1.4 times more Sugars than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Fiber per 14 ounces.