Comparing Nutrients in 300 calories Snacks, potato chips, made from dried potatoes, reduced fat VS Snacks, pretzels, hard, plain, salted

Weight per 300 calories

• Snacks, potato chips, made from dried potatoes, reduced fat: 59.8g
• Snacks, pretzels, hard, plain, salted: 78g

Snacks, potato chips, made from dried potatoes, reduced fat have 1.3 times more energy per 100g than Snacks, pretzels, hard, plain, salted. It has very high energy density when compared to other foods. Snacks, pretzels, hard, plain, salted having high energy density.

Which food has more nutrients per 300 calories - Snacks, potato chips, made from dried potatoes, reduced fat or Snacks, pretzels, hard, plain, salted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	2.36% 2.3g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.04g	0.95% 0.31g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	42.6% 7.24g	5.64% 0.96g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	2.4% 1.73g	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	0.13% 0.096g	0.33% 0.24g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	5.03% 1.9g	7% 2.66g	38g per day for Men 19-50 years
Protein	4.87% 2.73g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.69% 0.009mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.03% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	4.45% 0.058mg	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	4.03% 16μg	32.4% 130μg	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	7.97% 7.17mg	1.82% 1.64mg	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	8.7% 1.3mg	2.45% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	1.82% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, reduced fat	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	1.73% 17.3mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	13.5% 0.12mg	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	8.3% 0.66mg	44.7% 3.58mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	9.38% 0.22mg	34.5% 0.79mg	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% 77mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	5.12% 174mg	3400mg per day for Men 19-50 years
Selenium	3.15% 1.73μg	6.25% 3.44μg	55μg per day for Men 19-50 years
Sodium	18% 269mg	64.6% 969mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.036% 1.33g	0.066% 2.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, potato chips, made from dried potatoes, reduced fat vs Snacks, pretzels, hard, plain, salted:

• Snacks, potato chips, made from dried potatoes, reduced fat have 2 times more Vitamin B5, 4.3 times more Vitamin B6, 4.4 times more Vitamin C, 3.5 times more Vitamin E and 2 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 2.6 times more Vitamin B1, 28.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 8 times more Vitamin B9 than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, potato chips, made from dried potatoes, reduced fat vs Snacks, pretzels, hard, plain, salted:

• Snacks, potato chips, made from dried potatoes, reduced fat have 2.6 times more Potassium than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 1.3 times more Copper, 5.4 times more Iron, 3.7 times more Manganese, 1.3 times more Phosphorus, 2 times more Selenium, 3.6 times more Sodium and 1.9 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Snacks, pretzels, hard, plain, salted have similar amounts of Magnesium per 300 kcal.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, potato chips, made from dried potatoes, reduced fat have 6.8 times more Fat, 13.2 times more Saturated Fat and 7.6 times more Omega 6 than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 1.9 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Fiber and 2.9 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Snacks, pretzels, hard, plain, salted have similar amounts of Energy per 300 kcal.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.