Comparing Nutrients in 5 ounces Pretzels, soft, unsalted VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Pretzels, soft, unsalted	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	17% 489kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	32.6% 31.7g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.26g	73.8% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	2.37% 1.7g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 1.26g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	22% 0.29mg	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	8.5% 34μg	7.8% 31μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	69.5% 5.56mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	16% 112mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	0.074% 2.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Tortilla chips, yellow, plain, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Pretzels, soft, unsalted versus 5 oz of Tortilla chips, yellow, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pretzels, soft, unsalted vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Pretzels, soft, unsalted have 3.2 times more Vitamin B1, 6.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 4.5 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 10.1 times more Vitamin B6 and 5.5 times more Vitamin E than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Tortilla chips, yellow, plain, salted provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• 5 ounces of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin K
• Both Pretzels, soft, unsalted as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pretzels, soft, unsalted vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Pretzels, soft, unsalted have 3 times more Iron and 2 times more Selenium than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 4.5 times more Calcium, 4 times more Magnesium, 3 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Tortilla chips, yellow, plain, salted contain similar levels of Copper and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pretzels, soft, unsalted have 1.2 times more Protein than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 1.4 times more Energy, 7.2 times more Fat, 4 times more Saturated Fat, 5.7 times more Omega 3, 9.9 times more Omega 6 and 2.8 times more Fiber than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Tortilla chips, yellow, plain, salted offer comparable quantities of Carbohydrate per five ounces.