Comparing Nutrients in 7 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	26.3% 762kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	50.4% 49g	97g per day for Men 19-50 years
Saturated Fat	2.42% 0.78g	22% 7.02g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	154% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	96% 125g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	8.3% 6g	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	0.85% 0.62g	0.93% 0.67g	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	% 1.37g	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 2.12g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	21% 7.94g	38g per day for Men 19-50 years
Protein	35.6% 20g	25.5% 14.3g	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	70% 0.84mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	30.5% 0.4mg	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	82.4% 329μg	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	4.63% 4.17mg	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	6.2% 0.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	2.3% 2.78μg	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	5.36% 53.6mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	22.3% 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	114% 9.1mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	31.5% 0.72mg	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	36.3% 254mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	15% 514mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	164% 2461mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Snacks, tortilla chips, ranch-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, pretzels, hard, plain, salted versus 7 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, pretzels, hard, plain, salted vs Snacks, tortilla chips, ranch-flavor:

• 7 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 7 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.
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Snacks, pretzels, hard, plain, salted vs Snacks, tortilla chips, ranch-flavor:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.