Comparing Nutrients in 100 calories Snacks, granola bar, fruit-filled, nonfat VS Fat Free Potato Chips

Weight per 100 calories

• Snacks, granola bar, fruit-filled, nonfat: 29g
• Fat Free Potato Chips: 26.4g

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

Which food has more nutrients per 100 calories - Snacks, granola bar, fruit-filled, nonfat or Fat Free Potato Chips?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	17% 22g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	1.34% 0.97g	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	3% 2.2g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 9.8g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	5.2% 1.98g	38g per day for Men 19-50 years
Protein	3.1% 1.73g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	0.032% 0.29μg	0.029% 0.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.73% 0.009mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.57% 0.02mg	2.33% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.73% 0.12mg	10.6% 1.7mg	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	35.8% 0.46mg	16.2% 0.21mg	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	23% 92μg	2.97% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.2% 0.053μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.55% 0.5mg	2.73% 2.45mg	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	0.43% 0.064mg	0.07% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	0.088% 0.88mg	0.92% 9.23mg	1000mg per day for Men 19-50 years
Copper	7.6% 0.068mg	5.1% 0.046mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	14.6% 1.17mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.6mg	4.4% 18.5mg	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	5.1% 35.7mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.3mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.43μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.68mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	3.77% 0.42mg	1.78% 0.2mg	11mg per day for Men 19-50 years
Water	0.11% 4g	0.014% 0.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, granola bar, fruit-filled, nonfat vs Fat Free Potato Chips:

• Snacks, granola bar, fruit-filled, nonfat have 2.2 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin B12 than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 32.5 times more Vitamin B1, 1.5 times more Vitamin B2, 14.5 times more Vitamin B3, 4.9 times more Vitamin C and 6.3 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Snacks, granola bar, fruit-filled, nonfat vs Fat Free Potato Chips:

• Snacks, granola bar, fruit-filled, nonfat have 1.5 times more Copper, 1.2 times more Iron and 2.1 times more Zinc than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 1.3 times more Magnesium, 6.7 times more Potassium and 36.3 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Salted Fat Free Potato Chips have similar amounts of Phosphorus and Selenium per 100 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Salted Fat Free Potato Chips have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, granola bar, fruit-filled, nonfat have 13.6 times more Sugars than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 1.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Salted Fat Free Potato Chips have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Salted Fat Free Potato Chips have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.