Comparing Nutrients in 500 calories Snacks, tortilla chips, plain, white corn, salted VS Snacks, tortilla chips, ranch-flavor

Weight per 500 calories

• Snacks, tortilla chips, plain, white corn, salted: 106g
• Snacks, tortilla chips, ranch-flavor: 100g

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

Which food has more nutrients per 500 calories - Snacks, tortilla chips, plain, white corn, salted or Snacks, tortilla chips, ranch-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	25.3% 24.6g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	14.7% 0.23g	1.6g per day for Men 19-50 years
Omega 6	65.6% 11g	77.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.2% 72g	48% 62.6g	130g per day for Men 19-50 years
Sugars	1.14% 0.83g	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	0% 0g	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	% 0g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 1.07g	g per day for Men 19-50 years
Fiber	15% 5.72g	10.5% 4g	38g per day for Men 19-50 years
Protein	13.4% 7.52g	13% 7.18g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	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	12.4% 0.15mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.55% 0.89mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.31mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	3.18% 12.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25% 3.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	11.2% 112mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	1.37% 55μg	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	20% 1.6mg	17.2% 1.38mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	34% 238mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	8.47% 4.66μg	13.2% 7.3μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	34.5% 518mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.085% 3.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, tortilla chips, plain, white corn, salted vs Snacks, tortilla chips, ranch-flavor:

• Snacks, tortilla chips, plain, white corn, salted have 3.1 times more Vitamin B1, 1.2 times more Vitamin B2 and 15.8 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Snacks, tortilla chips, ranch-flavor have similar amounts of Vitamin B6 per 500 kcal.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, tortilla chips, plain, white corn, salted vs Snacks, tortilla chips, ranch-flavor:

• Snacks, tortilla chips, ranch-flavor contain 1.3 times more Potassium, 1.6 times more Selenium and 1.5 times more Sodium than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Snacks, tortilla chips, ranch-flavor have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, tortilla chips, plain, white corn, salted have 1.4 times more Fiber than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, plain, white corn, salted and Snacks, tortilla chips, ranch-flavor have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.