Comparing Nutrients in 100 calories Sweet Potato Chips VS Snacks, popcorn, microwave, low fat

Weight per 100 calories

• Sweet Potato Chips: 19g
• Snacks, popcorn, microwave, low fat: 23.6g

Sweet Potato Chips have 1.3 times more energy per 100g than Snacks, popcorn, microwave, low fat. It has very high energy density when compared to other foods. Snacks, popcorn, microwave, low fat having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Sweet Potato Chips	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.1g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	13.4% 0.22g	3.64% 0.058g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	13% 17g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	0.3% 0.22g	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	4.35% 1.65g	8.8% 3.35g	38g per day for Men 19-50 years
Protein	0.99% 0.55g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	24.7% 223μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.38% 0.017mg	6.88% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.33% 0.03mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.45% 0.39mg	3.05% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	3.1% 0.04mg	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	1.74% 6.95μg	1% 4μg	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	12.3% 1.85mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.84% 4.6μg	0.29% 0.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14.3% 0.13mg	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	5% 0.4mg	6.72% 0.54mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12.2mg	8.48% 35.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	3.9% 27.3mg	8.9% 62.3mg	700mg per day for Men 19-50 years
Potassium	5.1% 174mg	1.67% 57mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.39μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.58mg	9.9% 148mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.018% 0.66g	3700g per day for Men 19-50 years

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

• Unsalted Sweet Potato Chips have 78.6 times more Vitamin A, 2.5 times more Vitamin B6, 1.7 times more Vitamin B9, 15.7 times more Vitamin E and 13 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 5 times more Vitamin B1 than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Snacks, popcorn, microwave, low fat have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Unsalted Sweet Potato Chips as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

• Unsalted Sweet Potato Chips have 4.3 times more Calcium and 3.1 times more Potassium than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 1.7 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 2.3 times more Phosphorus, 5.1 times more Selenium, 22.5 times more Sodium and 9.1 times more Zinc than Unsalted Sweet Potato Chips.

Comparison of macro-nutrients per 100 calories:

• Unsalted Sweet Potato Chips have 2.7 times more Fat, 1.7 times more Saturated Fat, 3.7 times more Omega 3, 2.7 times more Omega 6 and 7.6 times more Sugars than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 1.6 times more Carbohydrate, 2 times more Fiber and 5.4 times more Protein than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Snacks, popcorn, microwave, low fat have similar amounts of Energy per 100 kcal.
• Both Unsalted Sweet Potato Chips as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.