Comparing Nutrients in 500 calories Snacks, trail mix, tropical VS Snacks, tortilla chips, taco-flavor

Weight per 500 calories

• Snacks, trail mix, tropical: 113g
• Snacks, tortilla chips, taco-flavor: 104g

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, tropical or Snacks, tortilla chips, taco-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, tropical	6%	35%	59%
Snacks, tortilla chips, taco-flavor	6%	43%	51%

Macro Nutrients

	Snacks, trail mix, tropical	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	15% 4.83g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	9.1% 0.15g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74.2g	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	14.5% 5.52g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	14.7% 8.23g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, tropical	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Vitamin A	0.25% 2.26μg	5.2% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.4% 0.51mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	23.8% 0.31mg	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	12% 47.5μg	5.47% 22μg	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	9.55% 8.6mg	1.04% 0.94mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, tropical	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	21.5% 0.19mg	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	37.3% 3mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	20% 0.46mg	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	30% 210mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 6.98μg	55μg per day for Men 19-50 years
Sodium	7.16% 107mg	54.7% 820mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	0.28% 10g	0.045% 1.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, trail mix, tropical vs Snacks, tortilla chips, taco-flavor:

• Snacks, trail mix, tropical have 2 times more Vitamin B1, 4.6 times more Vitamin B5, 2.2 times more Vitamin B9 and 9.2 times more Vitamin C than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain 20.7 times more Vitamin A and 1.6 times more Vitamin B2 than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Snacks, tortilla chips, taco-flavor have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Snacks, trail mix, tropical as well as Snacks, tortilla chips, taco-flavor have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, trail mix, tropical vs Snacks, tortilla chips, taco-flavor:

• Snacks, trail mix, tropical have 3.1 times more Copper, 1.4 times more Iron, 2.4 times more Manganese and 3.5 times more Potassium than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain 2.5 times more Calcium and 7.6 times more Sodium than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Snacks, tortilla chips, taco-flavor have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, trail mix, tropical have 2 times more Saturated Fat and 1.7 times more Omega 6 than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain 1.3 times more Fat and 3.2 times more Omega 3 than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Snacks, tortilla chips, taco-flavor have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Snacks, trail mix, tropical as well as Snacks, tortilla chips, taco-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.