Comparing Nutrients in 300 calories Snacks, granola bars, hard, peanut butter VS Fat Free Potato Chips

Weight per 300 calories

• Snacks, granola bars, hard, peanut butter: 62g
• Fat Free Potato Chips: 79.2g

Snacks, granola bars, hard, peanut butter have 1.3 times more energy per 100g than Fat Free Potato Chips. It has very high energy density when compared to other foods. Salted Fat Free Potato Chips having high energy density.

Discover which food has more nutrients per 300 calories - Snacks, granola bars, hard, peanut butter or Fat Free Potato Chips?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.27% 0.068g	2.97% 0.047g	1.6g per day for Men 19-50 years
Omega 6	43.7% 7.42g	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	29.8% 38.7g	51% 66.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	4.74% 1.8g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	11% 6.1g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	0.069% 0.62μg	0.088% 0.79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	71.2% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.65% 1.22mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	2.8% 11μg	8.9% 35.6μg	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	0.14% 0.12mg	8.18% 7.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.77% 27.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	15.3% 0.14mg	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	18.6% 1.5mg	35.3% 2.83mg	8mg per day for Men 19-50 years
Magnesium	8.13% 34mg	13% 55.4mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	12.3% 86.3mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	38% 1289mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	11.7% 6.4μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	34% 509mg	1500mg per day for Men 19-50 years
Zinc	7.06% 0.78mg	5.33% 0.59mg	11mg per day for Men 19-50 years
Water	0.039% 1.43g	0.043% 1.6g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Peanut Butter VS Fat Free Potato Chips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bars, hard, peanut butter or Fat Free Potato Chips?

Lets compare vitamin content per 300 calories of Snacks, granola bars, hard, peanut butter vs Fat Free Potato Chips:

• 300 kcal of Salted Fat Free Potato Chips contain 6.6 times more Vitamin B1, 1.6 times more Vitamin B2, 4.2 times more Vitamin B3, 10.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 59.3 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• 300 calories of Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C
• Both Snacks, granola bars, hard, peanut butter as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bars, hard, peanut butter vs Fat Free Potato Chips:

• 300 calories of Snacks, granola bars, hard, peanut butter have 1.5 times more Selenium and 1.3 times more Zinc than Fat Free Potato Chips.
• While 300 kcal of Salted Fat Free Potato Chips contain 1.9 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 7.1 times more Potassium and 2.9 times more Sodium than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Fat Free Potato Chips contain similar levels of Copper per 300 calories.
• 300 calories of Snacks, granola bars, hard, peanut butter lack sufficient amounts of Potassium
• 300 calories of Fat Free Potato Chips lack sufficient amounts of Zinc
• Both Snacks, granola bars, hard, peanut butter as well as Salted Fat Free Potato Chips lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bars, hard, peanut butter have 31.1 times more Fat, 16.7 times more Saturated Fat and 46.9 times more Omega 6 than Fat Free Potato Chips.
• While 300 kcal of Salted Fat Free Potato Chips contain 1.7 times more Carbohydrate, 3.3 times more Fiber and 1.3 times more Protein than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Fat Free Potato Chips offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, granola bars, hard, peanut butter provide inadequate amounts of Fiber
• 300 calories of Fat Free Potato Chips provide inadequate amounts of Omega 6
• Both Snacks, granola bars, hard, peanut butter as well as Salted Fat Free Potato Chips provide inadequate amounts of Omega 3 in 300 calories.