Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, salted VS Snacks, potato chips, made from dried potatoes, reduced fat

Weight per 500 calories

• Snacks, pretzels, hard, plain, salted: 130g
• Snacks, potato chips, made from dried potatoes, reduced fat: 100g

Snacks, potato chips, made from dried potatoes, reduced fat have 1.3 times more energy per unit of mass than Snacks, pretzels, hard, plain, salted, which is very high in comparison to other foods. Snacks, pretzels, hard, plain, salted having high energy density.

Which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, salted or Snacks, potato chips, made from dried potatoes, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	21% 6.73g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	0.87% 0.63g	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	0.56% 0.4g	0.22% 0.16g	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	% 0.9g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.39g	g per day for Men 19-50 years
Fiber	11.7% 4.43g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	23.3% 13g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	31.6% 0.41mg	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	54% 216μg	6.72% 27μg	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	3.04% 2.73mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.08% 0.61mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.04% 3.65μg	5.98% 7.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	3.5% 35mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	17% 0.15mg	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	74.5% 5.96mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9% 37.8mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	15.6% 0.36mg	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	24% 167mg	18.4% 128mg	700mg per day for Men 19-50 years
Potassium	8.54% 290mg	22.3% 757mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.73μg	5.25% 2.9μg	55μg per day for Men 19-50 years
Sodium	108% 1615mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.34% 0.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.08g	0.06% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, plain, salted vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Snacks, pretzels, hard, plain, salted have 2.6 times more Vitamin B1, 28.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 8 times more Vitamin B9 than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 2 times more Vitamin B5, 4.3 times more Vitamin B6, 4.4 times more Vitamin C, 3.5 times more Vitamin E and 2 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, pretzels, hard, plain, salted vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Snacks, pretzels, hard, plain, salted have 1.3 times more Copper, 5.4 times more Iron, 3.7 times more Manganese, 1.3 times more Phosphorus, 2 times more Selenium, 3.6 times more Sodium and 1.9 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 2.6 times more Potassium than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Magnesium per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, pretzels, hard, plain, salted have 1.9 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Fiber and 2.9 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 6.8 times more Fat, 13.2 times more Saturated Fat and 7.6 times more Omega 6 than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Energy per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.