Comparing Nutrients in 500 calories Reduced Calorie With Whitener Instant Coffee VS Snacks, corn-based, extruded, chips, unsalted

Weight per 500 calories

• Reduced Calorie With Whitener Instant Coffee: 98g
• Snacks, corn-based, extruded, chips, unsalted: 89.8g

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

Which food has more nutrients per 500 calories - Reduced Calorie With Whitener Instant Coffee or Snacks, corn-based, extruded, chips, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	87% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	80% 58g	1.75% 1.27g	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	1.3% 0.49g	10.4% 3.95g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	10.6% 5.92g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0.11% 0.98μg	0.4% 3.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.15% 0.18mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.02% 0.001mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	14.5% 0.19mg	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	0.25% 0.98μg	1.57% 6.3μg	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	0% 0mg	2% 1.8mg	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	1.7% 0.26mg	8.14% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.73μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	1.77% 17.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	1.2% 0.011mg	25% 0.22mg	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	0.74% 0.059mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	0.47% 1.96mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	0.47% 0.011mg	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	19% 133mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.9% 13.5mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	6.94% 0.76mg	11mg per day for Men 19-50 years
Water	0.16% 6.05g	0.024% 0.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Reduced Calorie With Whitener Instant Coffee vs Snacks, corn-based, extruded, chips, unsalted:

• Snacks, corn-based, extruded, chips, unsalted contain more Vitamin B1, more Vitamin B2, 7.2 times more Vitamin B3, more Vitamin B6, 4.8 times more Vitamin E and 8.1 times more Vitamin K than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Reduced Calorie With Whitener Instant Coffee vs Snacks, corn-based, extruded, chips, unsalted:

• Reduced Calorie With Whitener Instant Coffee has 5.4 times more Potassium than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 6.3 times more Calcium, 20.7 times more Copper, 25.9 times more Iron, 32 times more Magnesium, 6.8 times more Selenium and 38.8 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Reduced Calorie With Whitener Instant Coffee has 6.3 times more Saturated Fat and 45.8 times more Sugars than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain more Omega 3, 26.2 times more Omega 6, 8 times more Fiber and 3.1 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Reduced Calorie With Whitener Instant Coffee as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.