Comparing Nutrients in 300 calories Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares VS Fat Free Potato Chips

Weight per 300 calories

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares: 72g
• Fat Free Potato Chips: 79.2g

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

Which food has more nutrients per 300 calories - Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares or Fat Free Potato Chips?

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	3%	19%	78%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.68% 6.47g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2.97% 0.047g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	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	44.5% 58g	51% 66.3g	130g per day for Men 19-50 years
Sugars	19.2% 14g	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	0% 0g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	21.6% 194μg	0.088% 0.79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	71.2% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.55mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	43.3% 173μg	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% 0mg	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	0% 0mg	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	0.22% 2.16mg	2.77% 27.7mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	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	19.8% 1.6mg	35.3% 2.83mg	8mg per day for Men 19-50 years
Magnesium	2.23% 9.35mg	13% 55.4mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	4.3% 30.2mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	0.83% 28mg	38% 1289mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	11.7% 6.4μg	55μg per day for Men 19-50 years
Sodium	17% 253mg	34% 509mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	5.33% 0.59mg	11mg per day for Men 19-50 years
Water	0.11% 4.24g	0.043% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares vs Fat Free Potato Chips:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have 245.4 times more Vitamin A, 6.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.9 times more Vitamin B9 than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 1.7 times more Vitamin B1, more Vitamin C and more Vitamin K than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares and Salted Fat Free Potato Chips have similar amounts of Vitamin B6 per 300 kcal.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares vs Fat Free Potato Chips:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have 1.2 times more Selenium than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 1.9 times more Copper, 1.8 times more Iron, 5.9 times more Magnesium, 4.4 times more Phosphorus, 45.9 times more Potassium, 2 times more Sodium and 1.6 times more Zinc than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares as well as Salted Fat Free Potato Chips have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have 13.6 times more Fat, 8.5 times more Saturated Fat, 8.8 times more Omega 3, 19.7 times more Omega 6 and 4.8 times more Sugars than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain more Fiber and 3.1 times more Protein than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares and Salted Fat Free Potato Chips have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares as well as Salted Fat Free Potato Chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.