Comparing Nutrients in 7 ounces Tortilla chips, low fat, baked without fat VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	30.7% 889kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	5.27% 1.7g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	137% 179g	130g per day for Men 19-50 years
Sugars	1.83% 1.33g	177% 128g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	39% 22g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	4.24% 0.68mg	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	7.17% 0.093mg	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	2% 7.94μg	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% 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	10% 1.53mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	31.6% 316mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	31% 0.28mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	12.8% 53.6mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	56.6% 31μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, low fat, baked without fat VS Popcorn, sugar syrup/caramel, fat-free per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortilla chips, low fat, baked without fat versus 7 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tortilla chips, low fat, baked without fat vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Tortilla chips, low fat, baked without fat have 5.8 times more Vitamin B1, 4.8 times more Vitamin B2, 1.2 times more Vitamin B3, 3.8 times more Vitamin B6, 4 times more Vitamin B9 and 5.9 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin E
• Both Tortilla chips, low fat, baked without fat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Tortilla chips, low fat, baked without fat vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Tortilla chips, low fat, baked without fat have 8.8 times more Calcium, 2 times more Iron, 3.6 times more Magnesium, 5.8 times more Phosphorus, 2.5 times more Potassium, 4.4 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.3 times more Copper than Tortilla chips, low fat, baked without fat.
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortilla chips, low fat, baked without fat have 4.1 times more Fat, 4.3 times more Saturated Fat, 1.7 times more Omega 3, 4.3 times more Omega 6, 2.1 times more Fiber and 5.5 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 96.5 times more Sugars than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Energy and Carbohydrate per seven ounces.