Comparing Nutrients in 7 ounces Snacks, tortilla chips, plain, white corn, salted VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	32.3% 937kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	42.3% 41g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.58g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	28.7% 0.46g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	9.22% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 135g	124% 161g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	25% 14g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	42% 0.54mg	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	5.95% 24μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 2mg	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	21% 210mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	61.7% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	2.57% 103μg	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	37.7% 3mg	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	230% 5.3mg	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	63.8% 447mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	43.4% 651mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.14% 5.24g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, plain, white corn, salted VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, tortilla chips, plain, white corn, salted versus 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, plain, white corn, salted vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 7 ounces of Snacks, tortilla chips, plain, white corn, salted have more Vitamin B12 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 7.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Snacks, tortilla chips, plain, white corn, salted.
• 7 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin B12
• Both Snacks, tortilla chips, plain, white corn, salted as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, tortilla chips, plain, white corn, salted vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 7 ounces of Snacks, tortilla chips, plain, white corn, salted have 3.8 times more Calcium, 2.8 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Sodium and 2.2 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.9 times more Copper, 1.8 times more Iron, 6.9 times more Manganese and 2.4 times more Potassium than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, tortilla chips, plain, white corn, salted have 1.3 times more Energy, 8 times more Fat, 5 times more Saturated Fat, 5.8 times more Omega 3 and 13.3 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.4 times more Fiber and 1.6 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Carbohydrate per seven ounces.