Comparing Nutrients in 14 ounces Snacks, tortilla chips, ranch-flavor VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Potato Skin	17%	1%	82%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Potato Skin	Recommended Dietary Allowance
Energy	68.6% 1988kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	58.3% 0.93g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	308% 52.4g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	38% 49.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	NA	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	1.86% 1.35g	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	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 4.25g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	26% 9.92g	38g per day for Men 19-50 years
Protein	51% 28.5g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	73% 0.95mg	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	NA	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50.3% 45.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Potato Skin	Recommended Dietary Allowance
Calcium	53% 532mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	187% 1.68mg	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	68.5% 5.48mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	104% 2.4mg	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	143% 1000mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	137% 2060mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Potato Skin per 14 oz

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

Lets compare vitamin content per 14 ounces of Snacks, tortilla chips, ranch-flavor vs Potato Skin:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 2 times more Vitamin B5 than Potato Skin.
• While 14 oz of Raw Potato Skin contain more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Potato Skin provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 14 ounces for Snacks, tortilla chips, ranch-flavor vs Potato Skin:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 4.5 times more Calcium, 3.8 times more Magnesium, 6.6 times more Phosphorus, 24.3 times more Selenium, 51.9 times more Sodium and 4.1 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 4.2 times more Copper, 2.3 times more Iron, 1.6 times more Manganese, 1.6 times more Potassium and 26.5 times more Water than Snacks, tortilla chips, ranch-flavor.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 8.6 times more Energy, 246.3 times more Fat, 136.1 times more Saturated Fat, 23.5 times more Omega 3, 412.3 times more Omega 6, 5 times more Carbohydrate, 1.6 times more Fiber and 2.8 times more Protein than Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6