Comparing Nutrients in 100 grams Pretzels, soft, unsalted VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Pretzels, soft, unsalted	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	12% 345kcal	17% 497kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.7g	8.68% 2.78g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	5.25% 0.89g	52% 8.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	52% 67.4g	130g per day for Men 19-50 years
Sugars	0.34% 0.25g	1.67% 1.2g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	12% 6.62g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	15.5% 0.2mg	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	6% 24μg	5.5% 22μg	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% 0mg	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	3.6% 0.54mg	20% 2.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	2.3% 23mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	11.7% 0.11mg	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	49% 3.92mg	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	NA	15.5% 0.36mg	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	11.3% 79mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	6.06% 206mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.052% 1.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Tortilla chips, yellow, plain, salted per 100 g

Compare the macro and micronutrient content in 100 g of Pretzels, soft, unsalted versus 100 g of Tortilla chips, yellow, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pretzels, soft, unsalted vs Tortilla chips, yellow, plain, salted:

• 100 grams of Pretzels, soft, unsalted have 3.2 times more Vitamin B1, 6.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 4.5 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While 100 g of Tortilla chips, yellow, plain, salted contain 10.1 times more Vitamin B6 and 5.5 times more Vitamin E than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Tortilla chips, yellow, plain, salted provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• 100 grams of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin K
• Both Pretzels, soft, unsalted as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pretzels, soft, unsalted vs Tortilla chips, yellow, plain, salted:

• 100 grams of Pretzels, soft, unsalted have 3 times more Iron and 2 times more Selenium than Tortilla chips, yellow, plain, salted.
• While 100 g of Tortilla chips, yellow, plain, salted contain 4.5 times more Calcium, 4 times more Magnesium, 3 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Tortilla chips, yellow, plain, salted contain similar levels of Copper and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pretzels, soft, unsalted have 1.2 times more Protein than Tortilla chips, yellow, plain, salted.
• While 100 g of Tortilla chips, yellow, plain, salted contain 1.4 times more Energy, 7.2 times more Fat, 4 times more Saturated Fat, 5.7 times more Omega 3, 9.9 times more Omega 6 and 2.8 times more Fiber than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Tortilla chips, yellow, plain, salted offer comparable quantities of Carbohydrate per 100 grams.