Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS 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	47% 1357kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	4.67% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	256% 332g	130g per day for Men 19-50 years
Sugars	248% 180g	20.2% 14.6g	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	41% 29.6g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 133g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	42% 23.4g	68.3% 38.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	357% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	160% 25.6mg	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	485% 6.3mg	244% 3.18mg	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	314% 1254μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	41% 37mg	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	5.82% 0.87mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	30% 36μg	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	1.2% 12mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	76.7% 0.69mg	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	198% 16mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	66% 278mg	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	69% 484mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	190% 6461mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	170% 2552mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, fruit-filled, nonfat vs Fat Free Potato Chips:

• Snacks, granola bar, fruit-filled, nonfat have 2 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin B12 and 5.5 times more Vitamin E than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 36 times more Vitamin B1, 1.6 times more Vitamin B2, 16.1 times more Vitamin B3, 5.5 times more Vitamin C and 7 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 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Fat Free Potato Chips:

• Snacks, granola bar, fruit-filled, nonfat have 1.3 times more Copper and 1.9 times more Zinc than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 11.7 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus, 7.4 times more Potassium and 40.2 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 Iron and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 1.7 times more Omega 6 and 12.3 times more Sugars than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 3.2 times more Omega 3 and 1.6 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 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Salted Fat Free Potato Chips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.