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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	34.3% 994kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	9.22% 1.57g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	124% 161g	130g per day for Men 19-50 years
Sugars	8.3% 6g	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	0.93% 0.67g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 2.12g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	NA	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	26.6% 266mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	61.7% 0.56mg	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	34.2% 2.74mg	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	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	71.4% 500mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor 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, ranch-flavor 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, ranch-flavor vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 9.2 times more Vitamin B1, 4.9 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 4.8 times more Calcium, 2.9 times more Magnesium, 2 times more Phosphorus, 2.6 times more Sodium and 2.3 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 2.8 times more Copper, 1.9 times more Iron, 7.3 times more Manganese and 1.7 times more Potassium than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 1.4 times more Energy, 9.5 times more Fat, 6.3 times more Saturated Fat, 5.9 times more Omega 3 and 16.7 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 1.3 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Snacks, tortilla chips, ranch-flavor.