Comparing Nutrients in 300 calories Snacks, tortilla chips, ranch-flavor VS Snacks, trail mix, regular

Weight per 300 calories

• Snacks, tortilla chips, ranch-flavor: 60g
• Snacks, trail mix, regular: 65g

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, ranch-flavor or Snacks, trail mix, regular?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.7g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	6.62% 2.1g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	36.6% 6.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	22.4% 29g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	0.28% 0.2g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	NA	38g per day for Men 19-50 years
Protein	7.7% 4.3g	16% 8.96g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Snacks, trail mix, regular	Recommended Dietary Allowance
Vitamin A	NA	0.072% 0.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.76% 0.036mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.2% 0.12mg	15% 0.19mg	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	11.5% 46μg	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	1% 0.91mg	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	0.7% 0.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Snacks, trail mix, regular	Recommended Dietary Allowance
Calcium	8.02% 80.2mg	5.06% 50.6mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	71% 0.64mg	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	10.3% 0.83mg	24.8% 2mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	24.4% 103mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	29% 0.67mg	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	21.6% 151mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	4.56% 155mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	20.7% 311mg	9.9% 149mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.16% 5.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, tortilla chips, ranch-flavor vs Snacks, trail mix, regular:

• Snacks, trail mix, regular contain 10.4 times more Vitamin B1, 3.6 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Snacks, trail mix, regular have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, tortilla chips, ranch-flavor vs Snacks, trail mix, regular:

• Snacks, tortilla chips, ranch-flavor have 1.6 times more Calcium and 2.1 times more Sodium than Snacks, trail mix, regular.
• While Snacks, trail mix, regular contain 10.6 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 3.1 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium and 2.4 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 300 calories:

• Snacks, tortilla chips, ranch-flavor have 3.1 times more Omega 3, 1.3 times more Omega 6 and 1.3 times more Carbohydrate than Snacks, trail mix, regular.
• While Snacks, trail mix, regular contain 1.3 times more Fat, 1.7 times more Saturated Fat and 2.1 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Snacks, trail mix, regular have similar amounts of Energy per 300 kcal.
• Both Snacks, tortilla chips, ranch-flavor as well as Snacks, trail mix, regular have insufficient amounts of Glucose and Sucrose in 300 kcal.