Comparing Nutrients in 500 calories Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Snacks, tortilla chips, low fat, unsalted

Weight per 500 calories

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds: 103g
• Snacks, tortilla chips, low fat, unsalted: 120g

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 Snacks, tortilla chips, low fat, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Snacks, tortilla chips, low fat, unsalted	11%	12%	77%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	5.17% 0.083g	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	18% 3.03g	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	74% 96g	130g per day for Men 19-50 years
Sugars	NA	1.4% 1.02g	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	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	16.8% 6.37g	38g per day for Men 19-50 years
Protein	26% 14.7g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Vitamin A	1.5% 13.4μg	0.53% 4.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.6% 0.43mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	3.16% 0.5mg	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	16.6% 0.22mg	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	4.8% 19.2μg	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	0.27% 0.24mg	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	28.3% 4.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Calcium	11.3% 113mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	14.7% 0.13mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	39.6% 166mg	27.8% 117mg	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	54.6% 382mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	NA	34.3% 19μg	55μg per day for Men 19-50 years
Sodium	1.86% 28mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.055% 2.04g	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 Snacks, tortilla chips, low fat, unsalted:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.6 times more Vitamin B1, 9 times more Vitamin B3, 1.2 times more Vitamin B6 and 3.5 times more Vitamin B9 than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 1.5 times more Vitamin B2 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Snacks, tortilla chips, low fat, unsalted:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 6.6 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 2 times more Potassium and 2.3 times more Zinc than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 1.7 times more Calcium 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 Snacks, tortilla chips, low fat, unsalted have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 4.8 times more Fat, 6.2 times more Saturated Fat and 3.8 times more Omega 6 than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 2.1 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 Snacks, tortilla chips, low fat, unsalted have similar amounts of Energy, Omega 3 and Protein per 500 kcal.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.