Comparing Nutrients in 100 calories Snacks, popcorn, microwave, 94% fat free VS Sweet Potato Chips

Weight per 100 calories

• Snacks, popcorn, microwave, 94% fat free: 25g
• Sweet Potato Chips: 19g

Unsalted Sweet Potato Chips have 1.3 times more energy per unit of mass than Snacks, popcorn, microwave, 94% fat free, which is very high in comparison to other foods. Snacks, popcorn, microwave, 94% fat free having very high energy density.

Which food has more nutrients per 100 calories - Snacks, popcorn, microwave, 94% fat free or Sweet Potato Chips?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Sweet Potato Chips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	6.27% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	13.4% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	2.3% 1.66g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.9% 3.4g	4.35% 1.65g	38g per day for Men 19-50 years
Protein	4.76% 2.67g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	0.36% 3.23μg	24.7% 223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.45% 0.017mg	1.38% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	2.33% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.26% 0.52mg	2.45% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	7.74% 0.1mg	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	1.1% 4.48μg	1.74% 6.95μg	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	0.68% 0.1mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.27μg	3.84% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	0.35% 3.5mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	8.6% 0.077mg	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	8.92% 0.71mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	7.34% 31mg	2.9% 12.2mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	11% 0.25mg	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% 75.6mg	3.9% 27.3mg	700mg per day for Men 19-50 years
Potassium	2.08% 70.6mg	5.1% 174mg	3400mg per day for Men 19-50 years
Selenium	3.12% 1.7μg	0.72% 0.39μg	55μg per day for Men 19-50 years
Sodium	9.47% 142mg	0.44% 6.58mg	1500mg per day for Men 19-50 years
Zinc	6.33% 0.7mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.028% 1.05g	0.023% 0.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, popcorn, microwave, 94% fat free vs Sweet Potato Chips:

• Snacks, popcorn, microwave, 94% fat free have 1.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 68.8 times more Vitamin A, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9, 18.1 times more Vitamin E and 16.8 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Unsalted Sweet Potato Chips have similar amounts of Vitamin B1 per 100 kcal.
• Both Snacks, popcorn, microwave, 94% fat free as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Snacks, popcorn, microwave, 94% fat free vs Sweet Potato Chips:

• Snacks, popcorn, microwave, 94% fat free have 1.8 times more Iron, 2.5 times more Magnesium, 2.8 times more Phosphorus, 4.3 times more Selenium, 21.6 times more Sodium and 7 times more Zinc than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 3.2 times more Calcium and 2.5 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Unsalted Sweet Potato Chips have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, popcorn, microwave, 94% fat free have 1.8 times more Carbohydrate, 2 times more Fiber and 4.8 times more Protein than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 4 times more Fat, 1.9 times more Saturated Fat, 15.7 times more Omega 3, 3.9 times more Omega 6 and 10.3 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Unsalted Sweet Potato Chips have similar amounts of Energy per 100 kcal.
• Both Snacks, popcorn, microwave, 94% fat free as well as Unsalted Sweet Potato Chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.