Comparing Nutrients in 7 ounces Snacks, tortilla chips, light (baked with less oil) VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	32% 923kcal	29.4% 851kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.63g	8.78% 2.8g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	58% 9.88g	38.7% 6.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	112% 146g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	1.48% 1.07g	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	29.8% 11.3g	74% 28g	38g per day for Men 19-50 years
Protein	31% 17.3g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	25.7% 4.1mg	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	27.5% 0.36mg	26% 0.34mg	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	7.94% 31.8μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	46.7% 7mg	66.3% 9.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	31.6% 316mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	120% 1.1mg	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	40.4% 3.23mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	71.3% 300mg	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	90% 631mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	56.6% 31μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.07% 2.58g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, light (baked with less oil) vs Popcorn, microwave, low fat and sodium:

• Snacks, tortilla chips, light (baked with less oil) have 2.5 times more Vitamin B2 and more Vitamin B12 than Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 1.6 times more Vitamin B1, 4.9 times more Vitamin B3, 1.4 times more Vitamin E and 22.4 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Popcorn, microwave, low fat and sodium have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, tortilla chips, light (baked with less oil) vs Popcorn, microwave, low fat and sodium:

• Snacks, tortilla chips, light (baked with less oil) have 14.5 times more Calcium, 1.2 times more Phosphorus and 1.8 times more Selenium than Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 4.7 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium and 3.3 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Popcorn, microwave, low fat and sodium have similar amounts of Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, tortilla chips, light (baked with less oil) have 1.6 times more Fat, 2 times more Saturated Fat and 1.5 times more Omega 6 than Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 5.3 times more Omega 3, 2.5 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Popcorn, microwave, low fat and sodium have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.