Comparing Nutrients in 5 ounces Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	18.6% 540kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	89.6% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	74% 96g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	0.43% 0.31g	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	10.4% 3.97g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	23% 13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.88mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	73% 0.95mg	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	60.6% 242μg	3.54% 14μg	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	40.5% 36.4mg	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	3.3% 0.5mg	51.7% 7.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	55% 0.49mg	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	76.5% 6.12mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	23% 160mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Potato chips, without salt, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted versus 5 oz of Potato chips, without salt, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Potato chips, without salt, reduced fat:

• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 2.2 times more Vitamin B1, 2.3 times more Vitamin B2 and 17.1 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• While 5 oz of Potato chips, without salt, reduced fat contain 1.3 times more Vitamin B3, 5.8 times more Vitamin B6, more Vitamin C, 15.6 times more Vitamin E and 14.8 times more Vitamin K than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin C and Vitamin K
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Potato chips, without salt, reduced fat:

• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.7 times more Calcium, 3.2 times more Iron and 31.3 times more Sodium than Potato chips, without salt, reduced fat.
• While 5 oz of Potato chips, without salt, reduced fat contain 1.3 times more Copper, 2.5 times more Magnesium, 1.7 times more Phosphorus, 11.9 times more Potassium and 1.4 times more Selenium than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Potato chips, without salt, reduced fat contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 10 times more Sugars and 1.3 times more Protein than Potato chips, without salt, reduced fat.
• While 5 oz of Potato chips, without salt, reduced fat contain 1.3 times more Energy, 5.9 times more Fat, 5.5 times more Saturated Fat, 3.2 times more Omega 3, 9.3 times more Omega 6 and 2.2 times more Fiber than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Potato chips, without salt, reduced fat offer comparable quantities of Carbohydrate per five ounces.