Comparing Nutrients in 5 ounces Tortilla chips, low fat, baked without fat VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	22% 635kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	98% 128g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	126% 92g	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	19.8% 7.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	28% 15.6g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	3.03% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	5.12% 0.067mg	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	5.67% 22.7μg	1.4% 5.67μg	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	0.31% 0.28mg	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	7.28% 1.1mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	22.5% 225mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	22% 0.2mg	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	28.3% 2.27mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	64.4% 451mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	49% 733mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tortilla chips, low fat, baked without fat vs Popcorn, sugar syrup/caramel, fat-free:

• Tortilla chips, low fat, baked without fat have 5.8 times more Vitamin B1, 4.8 times more Vitamin B2, 1.2 times more Vitamin B3, 3.8 times more Vitamin B6, 4 times more Vitamin B9 and 5.9 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• Both Tortilla chips, low fat, baked without fat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Tortilla chips, low fat, baked without fat vs Popcorn, sugar syrup/caramel, fat-free:

• Tortilla chips, low fat, baked without fat have 8.8 times more Calcium, 2 times more Iron, 3.6 times more Magnesium, 5.8 times more Phosphorus, 2.5 times more Potassium, 4.4 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.3 times more Copper than Tortilla chips, low fat, baked without fat.

Comparison of macro-nutrients per 5 ounces:

• Tortilla chips, low fat, baked without fat have 4.1 times more Fat, 4.3 times more Saturated Fat, 1.7 times more Omega 3, 4.3 times more Omega 6, 2.1 times more Fiber and 5.5 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 96.5 times more Sugars than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Tortilla chips, low fat, baked without fat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.