Comparing Nutrients in 300 calories Potato chips, without salt, reduced fat VS Snacks, tortilla chips, low fat, unsalted

Weight per 300 calories

• Potato chips, without salt, reduced fat: 61.6g
• Snacks, tortilla chips, low fat, unsalted: 72g

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

Which food has more nutrients per 300 calories - Potato chips, without salt, reduced fat or Snacks, tortilla chips, low fat, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Snacks, tortilla chips, low fat, unsalted	11%	12%	77%

Macro Nutrients

	Potato chips, without salt, reduced fat	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.2% 13g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	39% 6.62g	10.7% 1.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.8g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	0.85% 0.61g	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	9.9% 3.76g	10% 3.82g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.32% 2.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	1.9% 0.3mg	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	31.7% 0.41mg	10% 0.13mg	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	1.54% 6.16μg	2.9% 11.5μg	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	17.6% 16mg	0.16% 0.14mg	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	22.5% 3.37mg	17% 2.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.83% 8.2μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Calcium	1.3% 13mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	8.8% 0.079mg	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	10.4% 0.83mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	16.7% 70mg	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	17% 119mg	32.8% 229mg	700mg per day for Men 19-50 years
Potassium	31.6% 1074mg	5.77% 196mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.93mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	5.66% 0.62mg	7.54% 0.83mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.033% 1.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Potato chips, without salt, reduced fat vs Snacks, tortilla chips, low fat, unsalted:

• Potato chips, without salt, reduced fat have 14.2 times more Vitamin B3, 3.2 times more Vitamin B6, 109.8 times more Vitamin C and 1.3 times more Vitamin E than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 1.8 times more Vitamin K than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Snacks, tortilla chips, low fat, unsalted have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Potato chips, without salt, reduced fat as well as Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Potato chips, without salt, reduced fat vs Snacks, tortilla chips, low fat, unsalted:

• Potato chips, without salt, reduced fat have 2.7 times more Copper and 5.5 times more Potassium than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 8.9 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Selenium and 1.3 times more Zinc than Potato chips, without salt, reduced fat.

Comparison of macro-nutrients per 300 calories:

• Potato chips, without salt, reduced fat have 3.1 times more Fat, 4.2 times more Saturated Fat, 2.1 times more Omega 3 and 3.6 times more Omega 6 than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 1.4 times more Carbohydrate and 1.8 times more Protein than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Snacks, tortilla chips, low fat, unsalted have similar amounts of Energy and Fiber per 300 kcal.
• Both Potato chips, without salt, reduced fat as well as Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.