Comparing Nutrients in 100 grams Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	12.5% 362kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	77.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.3g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	NA	4.18% 3.03g	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	0.47% 0.34g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	10.5% 4g	38g per day for Men 19-50 years
Protein	20% 11g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.54mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	15.4% 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	13.5% 54μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	2.8% 28mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	11.2% 0.1mg	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	33.6% 2.7mg	17.3% 1.38mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	16% 0.37mg	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	18% 125mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	NA	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.085% 3.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, tortilla chips, ranch-flavor per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, pretzels, hard, whole-wheat including both salted and unsalted versus 100 g of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, ranch-flavor:

• 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 9.2 times more Vitamin B1, 4.9 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, tortilla chips, ranch-flavor:

• 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.8 times more Copper, 1.9 times more Iron, 7.3 times more Manganese and 1.7 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• While 100 g of Snacks, tortilla chips, ranch-flavor contain 4.8 times more Calcium, 2.9 times more Magnesium, 2 times more Phosphorus, 2.6 times more Sodium and 2.3 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.3 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 100 g of Snacks, tortilla chips, ranch-flavor contain 1.4 times more Energy, 9.5 times more Fat, 6.3 times more Saturated Fat, 5.9 times more Omega 3 and 16.7 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.