Comparing Nutrients in 1 kilogram Snacks, popcorn, microwave, low fat VS Sweet Potato Chips

Macros Ratio

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

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Sweet Potato Chips	Recommended Dietary Allowance
Energy	146% 4240kcal	183% 5320kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	334% 324g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	715% 11.4g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	652% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	437% 568g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	122% 88.2g	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	374% 142g	232% 88g	38g per day for Men 19-50 years
Protein	225% 126g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1316% 11840μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	310% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	412% 5.35mg	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	42.5% 170μg	93% 370μg	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	33.3% 5mg	655% 98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	204% 245μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	11% 110mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	458% 4.12mg	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	285% 23mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	NA	587% 13.5mg	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	377% 2640mg	207% 1450mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	272% 9250mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	419% 6290mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, microwave, low fat vs Sweet Potato Chips:

• Snacks, popcorn, microwave, low fat have 4 times more Vitamin B1 than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 98.7 times more Vitamin A, 1.5 times more Vitamin B2, 3.1 times more Vitamin B6, 2.2 times more Vitamin B9, 19.6 times more Vitamin E and 16.3 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Unsalted Sweet Potato Chips have similar amounts of Vitamin B3 per 1 kg.
• Both Snacks, popcorn, microwave, low fat as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, microwave, low fat vs Sweet Potato Chips:

• Snacks, popcorn, microwave, low fat have 1.3 times more Copper, 2.3 times more Magnesium, 1.8 times more Phosphorus, 4.1 times more Selenium, 18 times more Sodium and 7.2 times more Zinc than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 5.4 times more Calcium and 3.8 times more Potassium than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Unsalted Sweet Potato Chips have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, microwave, low fat have 1.3 times more Carbohydrate, 1.6 times more Fiber and 4.3 times more Protein than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 1.3 times more Energy, 3.4 times more Fat, 2.1 times more Saturated Fat, 4.6 times more Omega 3, 3.3 times more Omega 6 and 9.6 times more Sugars than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat as well as Unsalted Sweet Potato Chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.