Comparing Nutrients in 500 calories Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Potato chips, without salt, reduced fat

Weight per 500 calories

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds: 103g
• Potato chips, without salt, reduced fat: 103g

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

Which food has more nutrients per 500 calories - Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds or Potato chips, without salt, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	13.3% 4.27g	32g per day for Men 19-50 years
Omega 3	5.17% 0.083g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.23g	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	16.5% 6.26g	38g per day for Men 19-50 years
Protein	26% 14.7g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	1.5% 13.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.6% 0.43mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	53% 0.69mg	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	16.8% 67μg	2.57% 10.3μg	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	1.5% 1.34mg	29.3% 26.4mg	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	37.4% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.16% 21.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	39.7% 0.36mg	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	43.8% 3.5mg	17.3% 1.4mg	8mg per day for Men 19-50 years
Magnesium	39.6% 166mg	21.8% 91mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	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	57% 400mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	52.7% 1791mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	1.86% 28mg	0.55% 8.2mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	9.43% 1.04mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Potato chips, without salt, reduced fat:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 2 times more Vitamin B1 and 6.5 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 1.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 19.6 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Potato chips, without salt, reduced fat have similar amounts of Vitamin B2 per 500 kcal.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Potato chips, without salt, reduced fat:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 5.2 times more Calcium, 2.4 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus and 3.1 times more Zinc than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 2.7 times more Potassium than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.

Comparison of macro-nutrients per 500 calories:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.5 times more Fat, 1.5 times more Saturated Fat and 2 times more Protein than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 2.4 times more Omega 3 and 1.5 times more Carbohydrate than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Potato chips, without salt, reduced fat have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Potato chips, without salt, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.