Comparing Nutrients in 14 ounces Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	49.5% 1437kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	44% 14g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	192% 249g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 4.25g	g per day for Men 19-50 years
Fiber	80.4% 30.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	78.7% 44g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	146% 1.75mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.15mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.22mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	53.6% 214μg	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	4.4% 3.97mg	0% 0mg	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	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	11% 111mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	133% 10.7mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	459% 10.6mg	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	71% 496mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	50% 1707mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	NA	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	53.7% 806mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, tortilla chips, ranch-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted 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, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 9.2 times more Vitamin B1, 4.9 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.8 times more Copper, 1.9 times more Iron, 7.3 times more Manganese and 1.7 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 4.8 times more Calcium, 2.9 times more Magnesium, 2 times more Phosphorus, 2.6 times more Sodium and 2.3 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.3 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 1.4 times more Energy, 9.5 times more Fat, 6.3 times more Saturated Fat, 5.9 times more Omega 3 and 16.7 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.