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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	24.5% 710kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	6.6% 1.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	88.6% 115g	130g per day for Men 19-50 years
Sugars	5.92% 4.3g	NA	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	28.7% 11g	38g per day for Men 19-50 years
Protein	18% 10g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	58% 9.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	30% 0.39mg	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	NA	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.57% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	19% 190mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	44% 0.4mg	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	24.5% 1.96mg	47.7% 3.8mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	164% 3.77mg	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	51% 357mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	NA	55μg per day for Men 19-50 years
Sodium	49% 736mg	19% 288mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.15% 5.53g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 9.2 times more Vitamin B1, 4.9 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin C in five ounces.

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

• 5 ounces of Snacks, tortilla chips, ranch-flavor have 4.8 times more Calcium, 2.9 times more Magnesium, 2 times more Phosphorus, 2.6 times more Sodium and 2.3 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 5 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.8 times more Copper, 1.9 times more Iron, 7.3 times more Manganese and 1.7 times more Potassium than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, tortilla chips, ranch-flavor have 1.4 times more Energy, 9.5 times more Fat, 6.3 times more Saturated Fat, 5.9 times more Omega 3 and 16.7 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 5 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.3 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Snacks, tortilla chips, ranch-flavor.