Comparing Nutrients in 500 calories Snacks, granola bars, hard, peanut butter VS Tortilla chips, low fat, baked without fat

Weight per 500 calories

• Snacks, granola bars, hard, peanut butter: 104g
• Tortilla chips, low fat, baked without fat: 112g

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

Discover which food has more nutrients per 500 calories - Snacks, granola bars, hard, peanut butter or Tortilla chips, low fat, baked without fat?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.6g	6.56% 6.36g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.3g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	72.8% 12.4g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	1.03% 0.75g	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	7.9% 3g	15.6% 5.9g	38g per day for Men 19-50 years
Protein	18% 10g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	0.12% 1.04μg	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	2.93% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.64% 0.099mg	15.5% 0.2mg	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	4.66% 18.6μg	4.46% 18μg	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	0.23% 0.21mg	0.25% 0.22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.73% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.19% 0.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	4.24% 42.4mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	13.6% 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	31% 2.5mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	25.8% 108mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	NA	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	20.6% 144mg	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	8.86% 301mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	28.2% 15.5μg	32% 17.5μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	38.5% 577mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.051% 1.9g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Peanut Butter VS Tortilla Chips, Low Fat, Baked Without Fat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bars, hard, peanut butter or Tortilla chips, low fat, baked without fat?

Lets compare vitamin content per 500 calories of Snacks, granola bars, hard, peanut butter vs Tortilla chips, low fat, baked without fat:

• 500 calories of Snacks, granola bars, hard, peanut butter have 4.4 times more Vitamin B3 than Tortilla chips, low fat, baked without fat.
• While 500 kcal of Tortilla chips, low fat, baked without fat contain 3.4 times more Vitamin B2 and 2 times more Vitamin B6 than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Tortilla chips, low fat, baked without fat provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin B2 and Vitamin B6
• 500 calories of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin B3
• Both Snacks, granola bars, hard, peanut butter as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Snacks, granola bars, hard, peanut butter vs Tortilla chips, low fat, baked without fat:

• 500 calories of Snacks, granola bars, hard, peanut butter have 1.8 times more Copper and 1.4 times more Iron than Tortilla chips, low fat, baked without fat.
• While 500 kcal of Tortilla chips, low fat, baked without fat contain 4.2 times more Calcium, 1.9 times more Magnesium, 2.5 times more Phosphorus and 2 times more Sodium than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Tortilla chips, low fat, baked without fat contain similar levels of Selenium and Zinc per 500 calories.
• 500 calories of Snacks, granola bars, hard, peanut butter lack sufficient amounts of Calcium
• Both Snacks, granola bars, hard, peanut butter as well as Tortilla chips, low fat, baked without fat lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bars, hard, peanut butter have 3.9 times more Fat, 3.5 times more Saturated Fat and 4.4 times more Omega 6 than Tortilla chips, low fat, baked without fat.
• While 500 kcal of Tortilla chips, low fat, baked without fat contain 1.4 times more Carbohydrate and 2 times more Fiber than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Tortilla chips, low fat, baked without fat offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Snacks, granola bars, hard, peanut butter provide inadequate amounts of Fiber
• Both Snacks, granola bars, hard, peanut butter as well as Tortilla chips, low fat, baked without fat provide inadequate amounts of Omega 3 in 500 calories.