Comparing Nutrients in 300 calories Snacks, tortilla chips, plain, white corn, salted VS Snacks, tortilla chips, ranch-flavor

Weight per 300 calories

• Snacks, tortilla chips, plain, white corn, salted: 63.6g
• Snacks, tortilla chips, ranch-flavor: 60g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Snacks, tortilla chips, plain, white corn, salted or Snacks, tortilla chips, ranch-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	15.2% 14.7g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	6.62% 2.1g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	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	33% 43g	29% 37.6g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	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	0% 0g	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	% 0g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.64g	g per day for Men 19-50 years
Fiber	9.03% 3.43g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	8.06% 4.5g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	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	7.4% 0.089mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.42% 0.044mg	2.76% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.78% 0.19mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	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	1.9% 7.63μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.53% 0.23μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	0.7% 0.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	6.74% 67.4mg	8.02% 80.2mg	1000mg per day for Men 19-50 years
Copper	6.85% 0.062mg	6.7% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	0.82% 33μg	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	12% 0.97mg	10.3% 0.83mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.4mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	20.4% 143mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	4.56% 155mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	7.95% 4.37μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	7.97% 0.88mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.045% 1.68g	0.051% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, tortilla chips, plain, white corn, salted vs Snacks, tortilla chips, ranch-flavor:

• Snacks, tortilla chips, plain, white corn, salted have 3.1 times more Vitamin B1, 1.2 times more Vitamin B2 and 15.8 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Snacks, tortilla chips, ranch-flavor have similar amounts of Vitamin B6 per 300 kcal.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, tortilla chips, plain, white corn, salted vs Snacks, tortilla chips, ranch-flavor:

• Snacks, tortilla chips, ranch-flavor contain 1.3 times more Potassium, 1.6 times more Selenium and 1.5 times more Sodium than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Snacks, tortilla chips, ranch-flavor have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, tortilla chips, plain, white corn, salted have 1.4 times more Fiber than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, plain, white corn, salted and Snacks, tortilla chips, ranch-flavor have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.