Comparing Nutrients in 5 ounces Snacks, pretzels, hard, plain, salted VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	18.8% 544kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	68.4% 89g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	5.92% 4.3g	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	0.61% 0.44g	0.66% 0.48g	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	% 0.98g	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	15% 5.67g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	22% 0.28mg	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	59% 235μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.3% 2.98mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.44% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	16% 0.14mg	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	81% 6.5mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	22.5% 0.52mg	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	26% 181mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	117% 1758mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	0.12% 4.44g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Snacks, tortilla chips, ranch-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, pretzels, hard, plain, salted versus 5 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, pretzels, hard, plain, salted vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Snacks, pretzels, hard, plain, salted have 8.8 times more Vitamin B1, 5.5 times more Vitamin B2, 4.1 times more Vitamin B3, more Vitamin C and 2 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 1.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Snacks, pretzels, hard, plain, salted.
• 5 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Snacks, pretzels, hard, plain, salted vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Snacks, pretzels, hard, plain, salted have 1.5 times more Copper, 3.3 times more Iron, 2.8 times more Manganese and 2.4 times more Sodium than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 5 times more Calcium, 3 times more Magnesium, 2 times more Phosphorus, 1.7 times more Selenium and 1.4 times more Zinc than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, tortilla chips, ranch-flavor contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, pretzels, hard, plain, salted have 1.3 times more Carbohydrate and 1.4 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 1.3 times more Energy, 8.4 times more Fat, 9.1 times more Saturated Fat, 3.7 times more Omega 3, 10.8 times more Omega 6 and 1.4 times more Sugars than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Fiber per five ounces.