Comparing Nutrients in 7 ounces Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	33% 960kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	65.3% 63.3g	42.6% 41.3g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	25.8% 8.26g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	131% 22.2g	125% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	103% 135g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.44g	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	NA	32% 12g	38g per day for Men 19-50 years
Protein	50.3% 28g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	102% 1.33mg	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	32.2% 129μg	4.96% 20μg	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	2.87% 2.58mg	56.7% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	72.4% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	21.6% 216mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	76.7% 0.69mg	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	84% 6.73mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	110% 768mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	102% 3461mg	3400mg per day for Men 19-50 years
Selenium	NA	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Potato chips, without salt, reduced fat:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have more Vitamin A, 2 times more Vitamin B1 and 6.5 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 1.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 19.8 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Potato chips, without salt, reduced fat have similar amounts of Vitamin B2 per 7 oz.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Potato chips, without salt, reduced fat:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 5.2 times more Calcium, 2.4 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 3.4 times more Sodium and 3.1 times more Zinc than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 2.7 times more Potassium than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.

Comparison of macro-nutrients per 7 ounces:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.5 times more Fat, 1.5 times more Saturated Fat and 2 times more Protein than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 2.4 times more Omega 3 and 1.5 times more Carbohydrate than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Potato chips, without salt, reduced fat have similar amounts of Energy and Omega 6 per 7 oz.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Potato chips, without salt, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.