Comparing Nutrients in 300 calories Reduced Calorie With Whitener Instant Coffee VS Snacks, corn-based, extruded, chips, unsalted

Weight per 300 calories

• Reduced Calorie With Whitener Instant Coffee: 59g
• Snacks, corn-based, extruded, chips, unsalted: 54g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Reduced Calorie With Whitener Instant Coffee or Snacks, corn-based, extruded, chips, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	46.3% 15g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	52.2% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	23.8% 31g	130g per day for Men 19-50 years
Sugars	48% 34.8g	1.05% 0.76g	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	0.78% 0.29g	6.24% 2.37g	38g per day for Men 19-50 years
Protein	2.06% 1.16g	6.35% 3.55g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0.065% 0.59μg	0.24% 2.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.012% 0.001mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.7% 0.11mg	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	0.15% 0.59μg	0.94% 3.77μg	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	1.2% 1.08mg	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	1.02% 0.15mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.87% 2.24μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	0.72% 0.006mg	15% 0.13mg	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	0.44% 0.035mg	11.4% 0.92mg	8mg per day for Men 19-50 years
Magnesium	0.28% 1.18mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	0.28% 0.006mg	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	11.4% 79.6mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	2.93% 100mg	3400mg per day for Men 19-50 years
Selenium	0.96% 0.53μg	6.56% 3.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.54% 8.08mg	1500mg per day for Men 19-50 years
Zinc	0.11% 0.012mg	4.16% 0.46mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.015% 0.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Reduced Calorie With Whitener Instant Coffee vs Snacks, corn-based, extruded, chips, unsalted:

• Snacks, corn-based, extruded, chips, unsalted contain more Vitamin B1, more Vitamin B2, 7.2 times more Vitamin B3, more Vitamin B6, 4.8 times more Vitamin E and 8.1 times more Vitamin K than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Reduced Calorie With Whitener Instant Coffee vs Snacks, corn-based, extruded, chips, unsalted:

• Reduced Calorie With Whitener Instant Coffee has 5.4 times more Potassium than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 6.3 times more Calcium, 20.7 times more Copper, 25.9 times more Iron, 32 times more Magnesium, 6.8 times more Selenium and 38.8 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Reduced Calorie With Whitener Instant Coffee has 6.3 times more Saturated Fat and 45.8 times more Sugars than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain more Omega 3, 26.2 times more Omega 6, 8 times more Fiber and 3.1 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Reduced Calorie With Whitener Instant Coffee as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.