Comparing Nutrients in 100 calories Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Potato chips, without salt, reduced fat

Weight per 100 calories

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds: 20.7g
• Potato chips, without salt, reduced fat: 20.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	3.94% 1.26g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	1.03% 0.017g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.14% 9.28g	10.7% 14g	130g per day for Men 19-50 years
Sugars	NA	0.062% 0.045g	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	3.3% 1.25g	38g per day for Men 19-50 years
Protein	5.24% 2.93g	2.6% 1.46g	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	0.3% 2.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	4.26% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.054mg	10.6% 0.14mg	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	3.36% 13.4μg	0.51% 2.05μg	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	0.3% 0.27mg	5.86% 5.28mg	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	7.5% 1.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.28% 2.73μg	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	2.25% 22.5mg	0.43% 4.3mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	7.94% 0.071mg	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	8.76% 0.7mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	7.92% 33.3mg	4.35% 18.3mg	420mg per day for Men 19-50 years
Manganese	9.54% 0.22mg	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	11.4% 80mg	5.66% 39.6mg	700mg per day for Men 19-50 years
Potassium	3.94% 134mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	NA	3.02% 1.66μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.58mg	0.11% 1.64mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.037% 1.36g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories 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 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 19.6 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 100 kcal.
• 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 A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories 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 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 100 calories:

• 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 100 kcal.
• 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 100 kcal.