Comparing Nutrients in 300 calories Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, tortilla chips, ranch-flavor

Weight per 300 calories

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 83g
• Snacks, tortilla chips, ranch-flavor: 60g

Snacks, tortilla chips, ranch-flavor have 1.4 times more energy per unit of mass than Snacks, pretzels, hard, whole-wheat including both salted and unsalted, which is very high in comparison to other foods. Snacks, pretzels, hard, whole-wheat including both salted and unsalted having high energy density.

Discover which food has more nutrients per 300 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	15.2% 14.7g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	6.62% 2.1g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	29% 37.6g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	0.28% 0.2g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	16.8% 6.4g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	7.7% 4.3g	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	30.4% 0.36mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	2.76% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	9.2% 0.12mg	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	11% 44.8μg	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	0.92% 0.83mg	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	0.7% 0.84μg	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	2.32% 23.2mg	8.02% 80.2mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	6.7% 0.06mg	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	28% 2.23mg	10.3% 0.83mg	8mg per day for Men 19-50 years
Magnesium	5.9% 25mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	9.5% 0.22mg	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	14.8% 104mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	4.56% 155mg	3400mg per day for Men 19-50 years
Selenium	NA	7.95% 4.37μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	4.67% 0.51mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.051% 1.9g	3700g per day for Men 19-50 years

Snacks, Pretzels, Hard, Whole-wheat Including Both Salted And Unsalted VS Snacks, Tortilla Chips, Ranch-flavor Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Snacks, tortilla chips, ranch-flavor?

Lets compare vitamin content per 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, ranch-flavor:

• 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 12.7 times more Vitamin B1, 6.7 times more Vitamin B2, 7 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• 300 calories of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 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 300 calories.

Comparing minerals per 300 calories for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, ranch-flavor:

• 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.8 times more Copper, 2.7 times more Iron, 10.1 times more Manganese and 2.3 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• While 300 kcal of Snacks, tortilla chips, ranch-flavor contain 3.5 times more Calcium, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Sodium and 1.7 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted lack sufficient amounts of Calcium, Magnesium and Zinc
• 300 calories of Snacks, tortilla chips, ranch-flavor lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.8 times more Carbohydrate, 2.7 times more Fiber and 2.1 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 300 kcal of Snacks, tortilla chips, ranch-flavor contain 6.8 times more Fat, 4.6 times more Saturated Fat, 4.2 times more Omega 3 and 12.1 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide inadequate amounts of Omega 3 and Omega 6