Comparing Nutrients in 14 ounces Fat Free Potato Chips VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Fat Free Potato Chips	Brazilnuts	Recommended Dietary Allowance
Energy	52% 1504kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	200% 64g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	36% 46.6g	130g per day for Men 19-50 years
Sugars	20.2% 14.6g	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	68.3% 38.3g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	357% 4.3mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	31% 0.4mg	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	44.7% 179μg	22% 87.3μg	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	41% 37mg	3.1% 2.78mg	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	1.06% 0.16mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Brazilnuts	Recommended Dietary Allowance
Calcium	14% 139mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	769% 6.9mg	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	177% 14mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	NA	211% 4.85mg	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	95% 663mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	190% 6461mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	170% 2552mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Fat Free Potato Chips VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Fat Free Potato Chips versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fat Free Potato Chips vs Brazilnuts:

• 14 ounces of Fat Free Potato Chips have 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 21.9 times more Vitamin B3, 7.9 times more Vitamin B6, 2 times more Vitamin B9, 13.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 141.3 times more Vitamin E than Salted Fat Free Potato Chips.
• 14 ounces of Fat Free Potato Chips have insufficient amounts of Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Salted Fat Free Potato Chips as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fat Free Potato Chips vs Brazilnuts:

• 14 ounces of Fat Free Potato Chips have 1.5 times more Iron, 2.5 times more Potassium and 214.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 4.6 times more Calcium, 10 times more Copper, 5.4 times more Magnesium, 4.3 times more Phosphorus, 236.7 times more Selenium and 5.5 times more Zinc than Salted Fat Free Potato Chips.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fat Free Potato Chips have 1.7 times more Omega 3, 7.1 times more Carbohydrate and 1.6 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.7 times more Energy, 111.8 times more Fat, 107.6 times more Saturated Fat, 121.8 times more Omega 6 and 1.5 times more Protein than Salted Fat Free Potato Chips.
• Both Fat Free Potato Chips and Brazilnuts offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Fat Free Potato Chips provide inadequate amounts of Omega 6