Comparing Nutrients in 1 kilogram 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	118% 3420kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	597% 776g	644% 838g	130g per day for Men 19-50 years
Sugars	624% 452g	51% 37g	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	103% 74.6g	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	% 42.7g	NA	g per day for Men 19-50 years
Sucrose	% 335g	NA	g per day for Men 19-50 years
Fiber	195% 74g	197% 75g	38g per day for Men 19-50 years
Protein	105% 59g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	900% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	403% 64.5mg	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	1223% 16mg	615% 8mg	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	790% 3160μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	103% 93mg	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	14.7% 2.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	76% 91μg	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	3% 30mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	193% 1.74mg	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	500% 40mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	167% 700mg	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	174% 1220mg	239% 1670mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	479% 16280mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.