Comparing Nutrients in 14 ounces Snacks, potato chips, reduced fat VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, reduced fat	6%	39%	55%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Snacks, potato chips, reduced fat	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	64.5% 1869kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.6g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	51.6% 16.5g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	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	204% 266g	256% 332g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	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	61.6% 23.4g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	50.3% 28g	68.3% 38.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, reduced fat	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	357% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 27.8mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	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	26.8% 107μg	44.7% 179μg	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	113% 102mg	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	145% 21.7mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.8μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, reduced fat	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	76.7% 0.69mg	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	67% 5.36mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	109% 766mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	204% 6922mg	190% 6461mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	170% 2552mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, reduced fat VS Fat Free Potato Chips per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, potato chips, reduced fat versus 14 oz of Fat Free Potato Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, potato chips, reduced fat vs Fat Free Potato Chips:

• 14 ounces of Snacks, potato chips, reduced fat have 2.3 times more Vitamin B2, 2.8 times more Vitamin C, 136.8 times more Vitamin E and 1.5 times more Vitamin K than Fat Free Potato Chips.
• While 14 oz of Salted Fat Free Potato Chips contain 5.2 times more Vitamin B1 and 1.7 times more Vitamin B9 than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Fat Free Potato Chips provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Fat Free Potato Chips have insufficient amounts of Vitamin E
• Both Snacks, potato chips, reduced fat as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, potato chips, reduced fat vs Fat Free Potato Chips:

• 14 ounces of Snacks, potato chips, reduced fat have 3.4 times more Copper and 1.3 times more Magnesium than Fat Free Potato Chips.
• While 14 oz of Salted Fat Free Potato Chips contain 1.7 times more Calcium, 2.6 times more Iron and 10.6 times more Zinc than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Fat Free Potato Chips contain similar levels of Phosphorus, Potassium, Selenium and Sodium per 14 ounces.
• 14 ounces of Snacks, potato chips, reduced fat lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, potato chips, reduced fat have 1.2 times more Energy, 34.7 times more Fat, 27.7 times more Saturated Fat, 3.2 times more Omega 3 and 53.8 times more Omega 6 than Fat Free Potato Chips.
• While 14 oz of Salted Fat Free Potato Chips contain 1.3 times more Carbohydrate, 16.8 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Snacks, potato chips, reduced fat.
• 14 ounces of Fat Free Potato Chips provide inadequate amounts of Omega 6