Comparing Nutrients in 5 ounces Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	17.7% 513kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.1g	87.7% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.6% 115g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	1.53% 1.1g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	28.7% 11g	20% 7.65g	38g per day for Men 19-50 years
Protein	28% 15.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.27mg	7.42% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	19.5% 0.25mg	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	19% 76.5μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.3% 0.51μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	0% 0mg	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	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24.7% 29.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	15.3% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.84% 73.6μg	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	47.7% 3.8mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	24% 0.55mg	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	25.3% 177mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	NA	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	19% 288mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	0.15% 5.53g	0.1% 3.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, tortilla chips, plain, white corn, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted versus 5 oz of Snacks, tortilla chips, plain, white corn, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, plain, white corn, salted:

• 5 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 7.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Snacks, tortilla chips, plain, white corn, salted.
• While 5 oz of Snacks, tortilla chips, plain, white corn, salted contain more Vitamin B12 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• 5 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin B12
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, plain, white corn, salted:

• 5 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.9 times more Copper, 1.8 times more Iron, 6.9 times more Manganese and 2.4 times more Potassium than Snacks, tortilla chips, plain, white corn, salted.
• While 5 oz of Snacks, tortilla chips, plain, white corn, salted contain 3.8 times more Calcium, 2.8 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Sodium and 2.2 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.4 times more Fiber and 1.6 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• While 5 oz of Snacks, tortilla chips, plain, white corn, salted contain 1.3 times more Energy, 8 times more Fat, 5 times more Saturated Fat, 5.8 times more Omega 3 and 13.3 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, tortilla chips, plain, white corn, salted offer comparable quantities of Carbohydrate per five ounces.