Comparing Nutrients in 5 ounces Snacks, potato chips, plain, unsalted VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, unsalted	5%	57%	38%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, potato chips, plain, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	26% 760kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	48.5% 15.5g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	86.4% 112g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	4.32% 3.13g	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	18% 6.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	12.6% 0.16mg	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% 63.8μg	60.6% 242μg	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	49% 44mg	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	86% 13mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	41.6% 0.37mg	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	29% 2.3mg	76.5% 6.12mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	110% 2.54mg	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	33.4% 234mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	53% 1807mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, plain, unsalted VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, potato chips, plain, unsalted versus 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, potato chips, plain, unsalted vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 5 ounces of Snacks, potato chips, plain, unsalted have 1.4 times more Vitamin B5, 5.7 times more Vitamin B6, more Vitamin C, 26 times more Vitamin E and 24.6 times more Vitamin K than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 2.8 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.8 times more Vitamin B9 than Snacks, potato chips, plain, unsalted.
• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin C and Vitamin K
• Both Snacks, potato chips, plain, unsalted as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, potato chips, plain, unsalted vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 5 ounces of Snacks, potato chips, plain, unsalted have 1.9 times more Magnesium, 1.5 times more Phosphorus, 8.7 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 1.5 times more Calcium, 2.7 times more Iron, 4.1 times more Manganese and 31.3 times more Sodium than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, potato chips, plain, unsalted have 1.4 times more Energy, 9.9 times more Fat, 14.6 times more Saturated Fat, 3.2 times more Omega 3, 10.4 times more Omega 6 and 1.7 times more Fiber than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 1.5 times more Carbohydrate, 10 times more Sugars and 1.3 times more Protein than Snacks, potato chips, plain, unsalted.