Comparing Nutrients in 1 pound Pretzels, soft, unsalted VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Pretzels, soft, unsalted	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	54% 1565kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	9.85% 3.15g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	88.7% 1.4g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	235% 306g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	7.57% 5.5g	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% 0.73g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 4.04g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	56% 21.3g	38g per day for Men 19-50 years
Protein	66.4% 37g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	70.5% 0.92mg	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	27.2% 109μg	25% 100μg	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	0% 0mg	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	16.3% 2.45mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	10.4% 104mg	47% 472mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	222% 17.8mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	NA	70.4% 1.6mg	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	51% 358mg	152% 1061mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	94% 1406mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Tortilla chips, yellow, plain, salted per 1 lb

Compare the macro and micronutrient content in 1 lb of Pretzels, soft, unsalted versus 1 lb of Tortilla chips, yellow, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pretzels, soft, unsalted vs Tortilla chips, yellow, plain, salted:

• 1 pound of Pretzels, soft, unsalted has 3.2 times more Vitamin B1, 6.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 4.5 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While 1 lb of Tortilla chips, yellow, plain, salted contains 10.1 times more Vitamin B6 and 5.5 times more Vitamin E than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Tortilla chips, yellow, plain, salted provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• 1 pound of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin K
• Both Pretzels, soft, unsalted as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Pretzels, soft, unsalted vs Tortilla chips, yellow, plain, salted:

• 1 pound of Pretzels, soft, unsalted has 3 times more Iron and 2 times more Selenium than Tortilla chips, yellow, plain, salted.
• While 1 lb of Tortilla chips, yellow, plain, salted contains 4.5 times more Calcium, 4 times more Magnesium, 3 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Tortilla chips, yellow, plain, salted contain similar levels of Copper and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pretzels, soft, unsalted has 1.2 times more Protein than Tortilla chips, yellow, plain, salted.
• While 1 lb of Tortilla chips, yellow, plain, salted contains 1.4 times more Energy, 7.2 times more Fat, 4 times more Saturated Fat, 5.7 times more Omega 3, 9.9 times more Omega 6 and 2.8 times more Fiber than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Tortilla chips, yellow, plain, salted offer comparable quantities of Carbohydrate per one pound.