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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Fat Free Potato Chips	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	6.68% 6.47g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.15% 1g	32g per day for Men 19-50 years
Omega 3	2.97% 0.047g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	44.5% 58g	130g per day for Men 19-50 years
Sugars	4.03% 2.92g	19.2% 14g	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	15.6% 5.94g	0% 0g	38g per day for Men 19-50 years
Protein	13.6% 7.63g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Vitamin A	0.088% 0.79μg	21.6% 194μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.2% 0.85mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	41% 6.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	50% 0.65mg	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	8.9% 35.6μg	43.3% 173μg	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	8.18% 7.36mg	0% 0mg	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	0.21% 0.032mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Calcium	2.77% 27.7mg	0.22% 2.16mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	8% 0.072mg	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	35.3% 2.83mg	19.8% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13% 55.4mg	2.23% 9.35mg	420mg per day for Men 19-50 years
Manganese	NA	50% 1.15mg	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	19% 132mg	4.3% 30.2mg	700mg per day for Men 19-50 years
Potassium	38% 1289mg	0.83% 28mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	14.4% 7.9μg	55μg per day for Men 19-50 years
Sodium	34% 509mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	5.33% 0.59mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.11% 4.24g	3700g per day for Men 19-50 years

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

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

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

• Salted Fat Free Potato Chips have 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 Salted Fat Free Potato Chips and Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have similar amounts of Selenium per 300 kcal.
• Both Salted Fat Free Potato Chips as well as Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

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