Comparing Nutrients in 300 calories Snacks, popcorn, caramel-coated, without peanuts VS Snacks, potato chips, made from dried potatoes, reduced fat

Weight per 300 calories

• Snacks, popcorn, caramel-coated, without peanuts: 69.6g
• Snacks, potato chips, made from dried potatoes, reduced fat: 59.8g

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

Which food has more nutrients per 300 calories - Snacks, popcorn, caramel-coated, without peanuts or Snacks, potato chips, made from dried potatoes, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Snacks, popcorn, caramel-coated, without peanuts	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.9g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	7.85% 2.5g	12.6% 4.04g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	42.6% 7.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	51% 37g	0.52% 0.38g	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	0.13% 0.096g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	9.52% 3.6g	5.03% 1.9g	38g per day for Men 19-50 years
Protein	4.72% 2.65g	4.87% 2.73g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, caramel-coated, without peanuts	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Vitamin A	0.15% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.77% 0.045mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.75% 0.049mg	0.69% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.57% 1.53mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.14% 0.057mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	19% 0.25mg	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	0.87% 3.5μg	4.03% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.29% 0.007μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.97% 7.17mg	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	5.57% 0.84mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.25% 8.7μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, caramel-coated, without peanuts	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	3% 30mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	9.2% 0.083mg	10% 0.091mg	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	15% 1.2mg	8.3% 0.66mg	8mg per day for Men 19-50 years
Magnesium	5.8% 24.4mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	6.66% 0.15mg	9.38% 0.22mg	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	8.25% 57.8mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	2.23% 76mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	4.56% 2.5μg	3.15% 1.73μg	55μg per day for Men 19-50 years
Sodium	9.56% 143mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	3.67% 0.4mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.036% 1.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, caramel-coated, without peanuts vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Snacks, popcorn, caramel-coated, without peanuts have 5.4 times more Vitamin B2 and 2 times more Vitamin K than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 8.7 times more Vitamin B5, 12.6 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin E than Snacks, popcorn, caramel-coated, without peanuts.
• Both Snacks, popcorn, caramel-coated, without peanuts as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, caramel-coated, without peanuts vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Snacks, popcorn, caramel-coated, without peanuts have 1.8 times more Iron and 1.4 times more Selenium than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 1.4 times more Manganese, 1.3 times more Phosphorus, 6 times more Potassium and 1.9 times more Sodium than Snacks, popcorn, caramel-coated, without peanuts.
• Both Snacks, popcorn, caramel-coated, without peanuts and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Copper, Magnesium and Zinc per 300 kcal.
• Both Snacks, popcorn, caramel-coated, without peanuts as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, caramel-coated, without peanuts have 10.8 times more Omega 3, 1.4 times more Carbohydrate, 98.3 times more Sugars and 1.9 times more Fiber than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 1.8 times more Fat, 1.6 times more Saturated Fat and 2.6 times more Omega 6 than Snacks, popcorn, caramel-coated, without peanuts.
• Both Snacks, popcorn, caramel-coated, without peanuts and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Energy and Protein per 300 kcal.
• Both Snacks, popcorn, caramel-coated, without peanuts as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.