Comparing Nutrients in 7 ounces Tortilla chips, low fat, baked without fat VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	30.7% 889kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	1.84% 1.8g	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	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	118% 154g	130g per day for Men 19-50 years
Sugars	1.83% 1.33g	124% 89.8g	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	20.4% 15g	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	% 8.47g	g per day for Men 19-50 years
Sucrose	NA	% 66.5g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	39% 22g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	4.96% 0.79mg	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	243% 3.16mg	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	157% 627μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	3.75% 3.37mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	31.6% 316mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	51.6% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	23.6% 99mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	56.6% 31μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.73% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, low fat, baked without fat VS Snacks, granola bar, fruit-filled, nonfat per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortilla chips, low fat, baked without fat versus 7 oz of Snacks, granola bar, fruit-filled, nonfat 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 Snacks, granola bar, fruit-filled, nonfat:

• 7 ounces of Tortilla chips, low fat, baked without fat have 7.3 times more Vitamin B1, 4 times more Vitamin B2 and 3.5 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• While 7 oz of Snacks, granola bar, fruit-filled, nonfat contain 8.8 times more Vitamin B6, 19.8 times more Vitamin B9 and more Vitamin B12 than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin E
• Both Tortilla chips, low fat, baked without fat as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Tortilla chips, low fat, baked without fat vs Snacks, granola bar, fruit-filled, nonfat:

• 7 ounces of Tortilla chips, low fat, baked without fat have 53 times more Calcium, 1.9 times more Magnesium, 2.6 times more Phosphorus, 1.2 times more Potassium, 1.9 times more Selenium and 32.3 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• While 7 oz of Snacks, granola bar, fruit-filled, nonfat contain 2.1 times more Copper and 2.5 times more Iron than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Zinc per seven ounces.
• 7 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortilla chips, low fat, baked without fat have 1.3 times more Energy, 6.3 times more Fat, 4.3 times more Saturated Fat, 4.1 times more Omega 3, 7.6 times more Omega 6 and 1.9 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 7 oz of Snacks, granola bar, fruit-filled, nonfat contain 67.5 times more Sugars and 1.4 times more Fiber than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6