Comparing Nutrients in 500 calories Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, tortilla chips, ranch-flavor

Weight per 500 calories

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 138g
• Snacks, tortilla chips, ranch-flavor: 100g

Snacks, tortilla chips, ranch-flavor have 1.4 times more energy per unit of mass than Snacks, pretzels, hard, whole-wheat including both salted and unsalted, which is very high in comparison to other foods. Snacks, pretzels, hard, whole-wheat including both salted and unsalted having high energy density.

Discover which food has more nutrients per 500 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Snacks, tortilla chips, ranch-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	25.3% 24.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	3.45% 0.055g	14.7% 0.23g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	77.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	48% 62.6g	130g per day for Men 19-50 years
Sugars	NA	4.17% 3.02g	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	0.47% 0.34g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	28% 10.6g	10.5% 4g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	13% 7.18g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.6% 0.61mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9.03mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	15.4% 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	18.6% 74.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.53% 1.4mg	0% 0mg	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	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	3.87% 38.7mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	11% 0.1mg	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	46.4% 3.7mg	17.2% 1.38mg	8mg per day for Men 19-50 years
Magnesium	9.87% 41.4mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	16% 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	24.7% 173mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	NA	13.2% 7.3μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	34.5% 518mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.085% 3.13g	3700g per day for Men 19-50 years

Snacks, Pretzels, Hard, Whole-wheat Including Both Salted And Unsalted VS Snacks, Tortilla Chips, Ranch-flavor Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Snacks, tortilla chips, ranch-flavor?

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, ranch-flavor:

• 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 12.7 times more Vitamin B1, 6.7 times more Vitamin B2, 7 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• 500 calories of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, ranch-flavor:

• 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.8 times more Copper, 2.7 times more Iron, 10.1 times more Manganese and 2.3 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• While 500 kcal of Snacks, tortilla chips, ranch-flavor contain 3.5 times more Calcium, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Sodium and 1.7 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted lack sufficient amounts of Calcium, Magnesium and Zinc
• 500 calories of Snacks, tortilla chips, ranch-flavor lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.8 times more Carbohydrate, 2.7 times more Fiber and 2.1 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 500 kcal of Snacks, tortilla chips, ranch-flavor contain 6.8 times more Fat, 4.6 times more Saturated Fat, 4.2 times more Omega 3 and 12.1 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide inadequate amounts of Omega 3 and Omega 6