Comparing Nutrients in 100 calories Fat Free Potato Chips VS Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares

Weight per 100 calories

• Fat Free Potato Chips: 26.4g
• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares: 24g

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

Which food has more nutrients per 100 calories - Fat Free Potato Chips or Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares?

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	3%	19%	78%

Macro Nutrients

	Fat Free Potato Chips	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	8.68% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	6.13% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	15% 19.3g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	6.4% 4.64g	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	5.2% 1.98g	0% 0g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	1.46% 0.82g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Vitamin A	0.029% 0.26μg	7.2% 64.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.33% 0.03mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	16.6% 0.22mg	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	2.97% 12μg	14.4% 57.8μg	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	2.73% 2.45mg	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	0.07% 0.011mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Calcium	0.92% 9.23mg	0.072% 0.72mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	2.66% 0.024mg	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	11.8% 0.94mg	6.6% 0.53mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	0.74% 3.1mg	420mg per day for Men 19-50 years
Manganese	NA	16.7% 0.38mg	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	6.3% 44mg	1.44% 10mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	0.28% 9.35mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	4.8% 2.64μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	5.6% 84mg	1500mg per day for Men 19-50 years
Zinc	1.78% 0.2mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.014% 0.53g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fat Free Potato Chips vs Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares:

• Salted Fat Free Potato Chips have 1.7 times more Vitamin B1, more Vitamin C and more Vitamin K than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• While Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares contain 245.4 times more Vitamin A, 6.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.9 times more Vitamin B9 than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have similar amounts of Vitamin B6 per 100 kcal.
• Both Salted Fat Free Potato Chips as well as Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Fat Free Potato Chips vs Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares:

• Salted Fat Free Potato Chips have 1.9 times more Copper, 1.8 times more Iron, 5.9 times more Magnesium, 4.4 times more Phosphorus, 45.9 times more Potassium, 2 times more Sodium and 1.6 times more Zinc than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Salted Fat Free Potato Chips and Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have similar amounts of Selenium per 100 kcal.
• Both Salted Fat Free Potato Chips as well as Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Salted Fat Free Potato Chips have more Fiber and 3.1 times more Protein than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• While Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares contain 13.6 times more Fat, 8.5 times more Saturated Fat, 8.8 times more Omega 3, 19.7 times more Omega 6 and 4.8 times more Sugars than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Salted Fat Free Potato Chips as well as Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.