Comparing Nutrients in 5 ounces Snacks, granola bars, hard, peanut butter VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	23.6% 685kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	34.8% 33.7g	8.33% 8.08g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	21% 3.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.3g	87.4% 114g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	11% 4.1g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	25% 14g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	19.6% 0.26mg	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	6.38% 25.5μg	5.67% 22.7μg	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	0.31% 0.28mg	0.31% 0.28mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	5.8% 58mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	17.3% 0.16mg	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	42.5% 3.4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	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	28% 197mg	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	49% 733mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, peanut butter VS Tortilla chips, low fat, baked without fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, hard, peanut butter versus 5 oz of Tortilla chips, low fat, baked without fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bars, hard, peanut butter vs Tortilla chips, low fat, baked without fat:

• 5 ounces of Snacks, granola bars, hard, peanut butter have 4.7 times more Vitamin B3 than Tortilla chips, low fat, baked without fat.
• While 5 oz of Tortilla chips, low fat, baked without fat contain 3.1 times more Vitamin B2 and 1.9 times more Vitamin B6 than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Tortilla chips, low fat, baked without fat provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• Both Snacks, granola bars, hard, peanut butter as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, hard, peanut butter vs Tortilla chips, low fat, baked without fat:

• 5 ounces of Snacks, granola bars, hard, peanut butter have 2 times more Copper and 1.5 times more Iron than Tortilla chips, low fat, baked without fat.
• While 5 oz of Tortilla chips, low fat, baked without fat contain 3.9 times more Calcium, 1.8 times more Magnesium, 2.3 times more Phosphorus and 1.8 times more Sodium than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Tortilla chips, low fat, baked without fat contain similar levels of Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, hard, peanut butter have 4.2 times more Fat, 3.8 times more Saturated Fat, 1.4 times more Omega 3 and 4.7 times more Omega 6 than Tortilla chips, low fat, baked without fat.
• While 5 oz of Tortilla chips, low fat, baked without fat contain 1.3 times more Carbohydrate and 1.8 times more Fiber than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Tortilla chips, low fat, baked without fat offer comparable quantities of Energy and Protein per five ounces.