Comparing Nutrients in 14 ounces Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	66.2% 1921kcal	66.7% 1933kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	85% 82.6g	97g per day for Men 19-50 years
Saturated Fat	75.7% 24.2g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	262% 44.5g	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	137% 178g	207% 269g	130g per day for Men 19-50 years
Sugars	NA	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	NA	63.7% 24.2g	38g per day for Men 19-50 years
Protein	101% 56.4g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	174% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	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	64.5% 258μg	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	5.73% 5.16mg	113% 102mg	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	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	43.3% 433mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	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	168% 13.5mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	219% 1536mg	109% 766mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	204% 6922mg	3400mg per day for Men 19-50 years
Selenium	NA	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	113% 12.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Potato chips, without salt, reduced fat:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have more Vitamin A, 2 times more Vitamin B1 and 6.5 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 1.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 19.8 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Potato chips, without salt, reduced fat have similar amounts of Vitamin B2 per 14 oz.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Potato chips, without salt, reduced fat:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 5.2 times more Calcium, 2.4 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 3.4 times more Sodium and 3.1 times more Zinc than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 2.7 times more Potassium than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.

Comparison of macro-nutrients per 14 ounces:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.5 times more Fat, 1.5 times more Saturated Fat and 2 times more Protein than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 2.4 times more Omega 3 and 1.5 times more Carbohydrate than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Potato chips, without salt, reduced fat have similar amounts of Energy and Omega 6 per 14 oz.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Potato chips, without salt, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.