Comparing Nutrients in 7 ounces Snacks, tortilla chips, low fat, unsalted VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, low fat, unsalted	11%	12%	77%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Snacks, tortilla chips, low fat, unsalted	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	28.5% 826kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	5.27% 1.7g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	64.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	113% 146g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	126% 91g	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	27.7% 10.5g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	39% 22g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, low fat, unsalted	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	12.5% 0.16mg	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	5.95% 24μg	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	0.44% 0.4mg	0.44% 0.4mg	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	46.7% 7mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, low fat, unsalted	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	31.6% 316mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	67% 0.6mg	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	39.7% 3.18mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	46.5% 1.07mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	56.6% 31μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.74% 27.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, low fat, unsalted VS Candies, soft fruit and nut squares per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, tortilla chips, low fat, unsalted versus 7 oz of Candies, soft fruit and nut squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, low fat, unsalted vs Candies, soft fruit and nut squares:

• 7 ounces of Snacks, tortilla chips, low fat, unsalted have 4.7 times more Vitamin B1, 7.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, 35.3 times more Vitamin E and 52.3 times more Vitamin K than Candies, soft fruit and nut squares.
• 7 ounces of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Snacks, tortilla chips, low fat, unsalted as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, tortilla chips, low fat, unsalted vs Candies, soft fruit and nut squares:

• 7 ounces of Snacks, tortilla chips, low fat, unsalted have 9.4 times more Calcium, 1.7 times more Iron, 3.9 times more Magnesium, 5.9 times more Phosphorus, 3.3 times more Potassium, 11.2 times more Selenium and 2.2 times more Zinc than Candies, soft fruit and nut squares.
• While 7 oz of Candies, soft fruit and nut squares contain 2.8 times more Copper and 8.7 times more Sodium than Snacks, tortilla chips, low fat, unsalted.
• 7 ounces of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, tortilla chips, low fat, unsalted have 2.2 times more Fiber and 4.8 times more Protein than Candies, soft fruit and nut squares.
• While 7 oz of Candies, soft fruit and nut squares contain 1.7 times more Fat, 16.9 times more Omega 3, 2.2 times more Omega 6 and 54.1 times more Sugars than Snacks, tortilla chips, low fat, unsalted.
• Both Snacks, tortilla chips, low fat, unsalted and Candies, soft fruit and nut squares offer comparable quantities of Energy, Saturated Fat and Carbohydrate per seven ounces.