Comparing Nutrients in 300 calories Snacks, granola bar, fruit-filled, nonfat VS Fat Free Potato Chips

Weight per 300 calories

• Snacks, granola bar, fruit-filled, nonfat: 87.7g
• Fat Free Potato Chips: 79.2g

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

Which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	2.97% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	51% 66.3g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	4.03% 2.92g	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	9.03% 6.54g	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	% 3.75g	NA	g per day for Men 19-50 years
Sucrose	% 29.4g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	9.24% 5.18g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	0.097% 0.88μg	0.088% 0.79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	71.2% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	32% 5.1mg	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	107% 1.4mg	48.7% 0.63mg	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	69.3% 277μg	8.9% 35.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.58% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.66% 1.5mg	8.18% 7.36mg	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	1.3% 0.19mg	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	6% 7.2μg	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	0.26% 2.63mg	2.77% 27.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	15.3% 0.14mg	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	44% 3.5mg	35.3% 2.83mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	13% 55.4mg	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	15.3% 107mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	38% 1289mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	11.7% 6.4μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	34% 509mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	5.33% 0.59mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.043% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bar, fruit-filled, nonfat vs Fat Free Potato Chips:

• Snacks, granola bar, fruit-filled, nonfat have 2.2 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin B12 than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 32.5 times more Vitamin B1, 1.5 times more Vitamin B2, 14.5 times more Vitamin B3, 4.9 times more Vitamin C and 6.3 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, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bar, fruit-filled, nonfat vs Fat Free Potato Chips:

• Snacks, granola bar, fruit-filled, nonfat have 1.5 times more Copper, 1.2 times more Iron and 2.1 times more Zinc than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 1.3 times more Magnesium, 6.7 times more Potassium and 36.3 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 Phosphorus and Selenium per 300 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Salted Fat Free Potato Chips have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bar, fruit-filled, nonfat have 13.6 times more Sugars than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 1.5 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 300 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Salted Fat Free Potato Chips have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.