Comparing Nutrients in 300 calories Snacks, potato chips, reduced fat VS Popcorn, sugar syrup/caramel, fat-free

Weight per 300 calories

• Snacks, potato chips, reduced fat: 63.7g
• Popcorn, sugar syrup/caramel, fat-free: 78.7g

Snacks, potato chips, reduced fat have 1.2 times more energy per 100g than Popcorn, sugar syrup/caramel, fat-free. It has very high energy density when compared to other foods. Popcorn, sugar syrup/caramel, fat-free having high energy density.

Discover which food has more nutrients per 300 calories - Snacks, potato chips, reduced fat or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, reduced fat	6%	39%	55%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Snacks, potato chips, reduced fat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.65g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	7.56% 0.12g	2.26% 0.036g	1.6g per day for Men 19-50 years
Omega 6	40.3% 6.85g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.8% 42.6g	54.5% 71g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	70.2% 51g	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	9.9% 3.76g	5.2% 1.97g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, reduced fat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	2.85% 0.037mg	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	4.3% 17μg	0.79% 3.15μg	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	18% 16.4mg	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	23.2% 3.5mg	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.06% 8.47μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, reduced fat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	12.2% 0.11mg	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	10.7% 0.86mg	7.87% 0.63mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	17.6% 123mg	6.2% 43.3mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	2.55% 86.6mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	24.2% 364mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	0.41% 0.045mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	0.017% 0.64g	0.13% 4.72g	3700g per day for Men 19-50 years

Snacks, Potato Chips, Reduced Fat VS Popcorn, Sugar Syrup/caramel, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, potato chips, reduced fat or Popcorn, sugar syrup/caramel, fat-free?

Lets compare vitamin content per 300 calories of Snacks, potato chips, reduced fat vs Popcorn, sugar syrup/caramel, fat-free:

• 300 calories of Snacks, potato chips, reduced fat have 4.4 times more Vitamin B1, 3.7 times more Vitamin B2, 16.6 times more Vitamin B3, 11.5 times more Vitamin B6, more Vitamin C, 34 times more Vitamin E and 12 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Snacks, potato chips, reduced fat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Snacks, potato chips, reduced fat vs Popcorn, sugar syrup/caramel, fat-free:

• 300 calories of Snacks, potato chips, reduced fat have 3.5 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 2.8 times more Phosphorus, 12.8 times more Potassium, 1.8 times more Selenium and 1.6 times more Sodium than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Magnesium, Potassium and Selenium
• Both Snacks, potato chips, reduced fat as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, potato chips, reduced fat have 12 times more Fat, 16.8 times more Saturated Fat, 3.3 times more Omega 3, 14.8 times more Omega 6, 1.9 times more Fiber and 2.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While 300 kcal of Popcorn, sugar syrup/caramel, fat-free contain 1.7 times more Carbohydrate and 363.4 times more Sugars than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Energy per 300 calories.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein