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

Weight per 300 calories

• Snacks, trail mix, tropical: 68g
• 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, tropical or Snacks, tortilla chips, taco-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, tropical	6%	35%	59%
Snacks, tortilla chips, taco-flavor	6%	43%	51%

Macro Nutrients

	Snacks, trail mix, tropical	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	18% 5.76g	9.06% 2.9g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	5.47% 0.088g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.48g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	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	7.64% 4.28g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, tropical	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Vitamin A	0.15% 1.36μg	3.13% 28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	7.13% 28.5μg	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	5.73% 5.16mg	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, tropical	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Calcium	3.87% 38.7mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	22.4% 1.8mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	28.5% 0.66mg	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	18% 126mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	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	4.3% 64.5mg	32.8% 492mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.027% 1g	3700g per day for Men 19-50 years

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

• Snacks, trail mix, tropical have 2 times more Vitamin B1, 4.6 times more Vitamin B5, 2.2 times more Vitamin B9 and 9.2 times more Vitamin C than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain 20.7 times more Vitamin A and 1.6 times more Vitamin B2 than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Snacks, tortilla chips, taco-flavor have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Snacks, trail mix, tropical as well as Snacks, tortilla chips, taco-flavor have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Snacks, trail mix, tropical have 3.1 times more Copper, 1.4 times more Iron, 2.4 times more Manganese and 3.5 times more Potassium than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain 2.5 times more Calcium and 7.6 times more Sodium than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Snacks, tortilla chips, taco-flavor have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, trail mix, tropical have 2 times more Saturated Fat and 1.7 times more Omega 6 than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain 1.3 times more Fat and 3.2 times more Omega 3 than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Snacks, tortilla chips, taco-flavor have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Snacks, trail mix, tropical as well as Snacks, tortilla chips, taco-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.