Comparing Nutrients in 300 calories Snacks, potato chips, lightly salted VS Snack, Mixed Berry Bar

Weight per 300 calories

• Snacks, potato chips, lightly salted: 53.6g
• Snack, Mixed Berry Bar: 78.3g

Snacks, potato chips, lightly salted have 1.5 times more energy per 100g than Snack, Mixed Berry Bar. It has very high energy density when compared to other foods. Snack, Mixed Berry Bar having high energy density.

Which food has more nutrients per 300 calories - Snacks, potato chips, lightly salted or Snack, Mixed Berry Bar?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Snacks, potato chips, lightly salted	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	8.5% 8.25g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	37.8% 6.42g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	35.5% 46g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	28.4% 20.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	5.92% 2.25g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.35% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.05% 0.085mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.13% 0.093mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	7% 0.091mg	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	7.77% 31μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.6% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.3% 14.6mg	0.52% 0.47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.26% 1.57IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.6% 4.14mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.87% 12μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	1.3% 13mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	21.2% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.82% 33μg	0.23% 9μg	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	9.58% 0.77mg	18.5% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.9% 33.2mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	67% 1.54mg	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	11.3% 79.3mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	7.6% 4.18μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	6.68% 100mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	18.8% 2.07mg	11mg per day for Men 19-50 years
Water	0.02% 0.72g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, potato chips, lightly salted vs Snack, Mixed Berry Bar:

• Snacks, potato chips, lightly salted have 4.4 times more Vitamin B3, 3.8 times more Vitamin B6, 1.4 times more Vitamin B9, 31.1 times more Vitamin C, 18.2 times more Vitamin E and 9.4 times more Vitamin K than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B5 and more Vitamin B12 than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, potato chips, lightly salted vs Snack, Mixed Berry Bar:

• Snacks, potato chips, lightly salted have 2 times more Potassium than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 6.4 times more Calcium, 1.9 times more Iron, 2.1 times more Magnesium, 6 times more Manganese, 3.4 times more Phosphorus, 3.7 times more Selenium, 3.5 times more Sodium and 2.6 times more Zinc than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Snack, Mixed Berry Bar have similar amounts of Copper per 300 kcal.
• Both Snacks, potato chips, lightly salted as well as Snack, Mixed Berry Bar have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, potato chips, lightly salted have 2.3 times more Fat, 2.3 times more Omega 3 and 4.2 times more Omega 6 than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 1.6 times more Carbohydrate, 113.2 times more Sugars, 2.8 times more Fiber and 2.9 times more Protein than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Snack, Mixed Berry Bar have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Snacks, potato chips, lightly salted as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.