Comparing Nutrients in 7 ounces Tortilla chips, low fat, baked without fat VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	30.7% 889kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.27% 1.7g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	128% 166g	130g per day for Men 19-50 years
Sugars	1.83% 1.33g	10% 7.32g	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	39% 15g	38g per day for Men 19-50 years
Protein	39% 22g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Fat Free Potato Chips	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	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	80% 12.8mg	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	122% 1.6mg	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	22.3% 89.3μg	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	20.5% 18.5mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	31.6% 316mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	38.4% 0.35mg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	33% 139mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	95% 3231mg	3400mg per day for Men 19-50 years
Selenium	56.6% 31μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, low fat, baked without fat VS Fat Free Potato Chips per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortilla chips, low fat, baked without fat versus 7 oz of Fat Free Potato Chips 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 Fat Free Potato Chips:

• 7 ounces of Tortilla chips, low fat, baked without fat have 2.4 times more Vitamin B2 and 19.3 times more Vitamin E than Fat Free Potato Chips.
• While 7 oz of Salted Fat Free Potato Chips contain 4.9 times more Vitamin B1, 15.3 times more Vitamin B3, 4.4 times more Vitamin B6, 2.8 times more Vitamin B9, 46.5 times more Vitamin C and 45.5 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• 7 ounces of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Fat Free Potato Chips have insufficient amounts of Vitamin E
• Both Tortilla chips, low fat, baked without fat as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tortilla chips, low fat, baked without fat vs Fat Free Potato Chips:

• 7 ounces of Tortilla chips, low fat, baked without fat have 4.5 times more Calcium, 1.4 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Selenium and 1.6 times more Zinc than Fat Free Potato Chips.
• While 7 oz of Salted Fat Free Potato Chips contain 1.6 times more Copper, 2.2 times more Iron and 6 times more Potassium than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Fat Free Potato Chips contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortilla chips, low fat, baked without fat have 9.5 times more Fat, 5.7 times more Saturated Fat, 1.3 times more Omega 3 and 12.6 times more Omega 6 than Fat Free Potato Chips.
• While 7 oz of Salted Fat Free Potato Chips contain 5.5 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 Fat Free Potato Chips offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Fat Free Potato Chips provide inadequate amounts of Omega 6