Comparing Nutrients in 5 ounces Tortilla chips, low fat, baked without fat VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	22% 635kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	1.3% 1.28g	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	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	2.77% 0.47g	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	84.6% 110g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	28% 15.6g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	3.54% 0.57mg	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	173% 2.25mg	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	5.67% 22.7μg	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.6% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	2.68% 2.4mg	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	7.28% 1.1mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	22.5% 225mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	17% 71mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	49% 733mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.52% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tortilla chips, low fat, baked without fat vs Snacks, granola bar, fruit-filled, nonfat:

• Tortilla chips, low fat, baked without fat have 7.3 times more Vitamin B1, 4 times more Vitamin B2 and 3.5 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 8.8 times more Vitamin B6, 19.8 times more Vitamin B9, more Vitamin B12, 8.5 times more Vitamin C and 6.5 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Vitamin B3 per 5 oz.
• Both Tortilla chips, low fat, baked without fat as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tortilla chips, low fat, baked without fat vs Snacks, granola bar, fruit-filled, nonfat:

• Tortilla chips, low fat, baked without fat have 53 times more Calcium, 1.9 times more Magnesium, 2.6 times more Phosphorus, 1.2 times more Potassium, 1.9 times more Selenium and 32.3 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 2.1 times more Copper and 2.5 times more Iron than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tortilla chips, low fat, baked without fat have 1.3 times more Energy, 6.3 times more Fat, 4.3 times more Saturated Fat, 4.1 times more Omega 3, 7.6 times more Omega 6 and 1.9 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 67.5 times more Sugars and 1.4 times more Fiber than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Carbohydrate per 5 oz.
• Both Tortilla chips, low fat, baked without fat as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.