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

Weight per 300 calories

• Snacks, trail mix, regular: 65g
• Snacks, tortilla chips, taco-flavor: 62.5g

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

Which food has more nutrients per 300 calories - Snacks, trail mix, regular or Snacks, tortilla chips, taco-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Snacks, tortilla chips, taco-flavor	6%	43%	51%

Macro Nutrients

	Snacks, trail mix, regular	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	9.06% 2.9g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	5.47% 0.088g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.22g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	8.7% 3.3g	38g per day for Men 19-50 years
Protein	16% 8.96g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	3.13% 28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	14.3% 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	11.5% 46μg	3.3% 13μg	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	1% 0.91mg	0.63% 0.56mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Calcium	5.06% 50.6mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	13% 0.12mg	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	24.8% 2mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	24.4% 103mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	12% 0.28mg	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	32% 224mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	NA	7.6% 4.2μg	55μg per day for Men 19-50 years
Sodium	9.9% 149mg	32.8% 492mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	0.027% 1g	3700g per day for Men 19-50 years

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

• Snacks, trail mix, regular have 2 times more Vitamin B1, 2.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.5 times more Vitamin B9 than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain 43.3 times more Vitamin A than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Snacks, tortilla chips, taco-flavor have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Snacks, trail mix, regular as well as Snacks, tortilla chips, taco-flavor have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

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

• Snacks, trail mix, regular have 5.5 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 3.3 times more Potassium and 2.6 times more Zinc than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain 1.9 times more Calcium and 3.3 times more Sodium than Snacks, trail mix, regular.

Comparison of macro-nutrients per 300 calories:

• Snacks, trail mix, regular have 1.3 times more Fat, 1.2 times more Saturated Fat, 3.1 times more Omega 6 and 1.8 times more Protein than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain 1.9 times more Omega 3 and 1.4 times more Carbohydrate than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Snacks, tortilla chips, taco-flavor have similar amounts of Energy per 300 kcal.
• Both Snacks, trail mix, regular as well as Snacks, tortilla chips, taco-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.