Comparing Nutrients in 14 ounces Snacks, tortilla chips, light (baked with less oil) VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	63.6% 1846kcal	58.7% 1703kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.3g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	35% 11.3g	17.6% 5.6g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	116% 19.8g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	224% 291g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	2.96% 2.14g	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	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	59.5% 22.6g	148% 56.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	51.3% 8.2mg	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	55% 0.71mg	52% 0.67mg	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	16% 63.5μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	0% 0mg	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	93% 14mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	63% 631mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	240% 2.16mg	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	81% 6.47mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	143% 599mg	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	180% 1262mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	113% 62.3μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, tortilla chips, light (baked with less oil) vs Popcorn, microwave, low fat and sodium:

• Snacks, tortilla chips, light (baked with less oil) have 2.5 times more Vitamin B2 and more Vitamin B12 than Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 1.6 times more Vitamin B1, 4.9 times more Vitamin B3, 1.4 times more Vitamin E and 22.4 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Popcorn, microwave, low fat and sodium have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, tortilla chips, light (baked with less oil) vs Popcorn, microwave, low fat and sodium:

• Snacks, tortilla chips, light (baked with less oil) have 14.5 times more Calcium, 1.2 times more Phosphorus and 1.8 times more Selenium than Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 4.7 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium and 3.3 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Popcorn, microwave, low fat and sodium have similar amounts of Potassium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, tortilla chips, light (baked with less oil) have 1.6 times more Fat, 2 times more Saturated Fat and 1.5 times more Omega 6 than Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 5.3 times more Omega 3, 2.5 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Popcorn, microwave, low fat and sodium have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.