Comparing Nutrients in 500 calories Snacks, corn cakes VS Snacks, potato sticks

Weight per 500 calories

• Snacks, corn cakes: 129g
• Snacks, potato sticks: 96g

Snacks, potato sticks have 1.3 times more energy per unit of mass than Snacks, corn cakes, which is very high in comparison to other foods. Snacks, corn cakes having high energy density.

Discover which food has more nutrients per 500 calories - Snacks, corn cakes or Snacks, potato sticks?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes	8%	6%	86%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Snacks, corn cakes	Snacks, potato sticks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	26.6% 8.5g	32g per day for Men 19-50 years
Omega 3	2.42% 0.039g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	39.3% 51g	130g per day for Men 19-50 years
Sugars	42% 30.3g	0.29% 0.21g	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	6.46% 2.45g	8.57% 3.26g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	11.5% 6.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	7.66% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.97% 0.065mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	7.72% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23.6% 0.31mg	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	6.14% 24.5μg	9.58% 38.3μg	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	50.3% 45.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	58% 8.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	2.45% 24.5mg	1.72% 17.2mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	33.5% 0.3mg	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	22.6% 1.8mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	14.6% 61.3mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	17.6% 0.41mg	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	29% 203mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	23.3% 12.8μg	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	40.4% 606mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	8.62% 0.95mg	11mg per day for Men 19-50 years
Water	0.16% 5.94g	0.057% 2.1g	3700g per day for Men 19-50 years

Snacks, Corn Cakes VS Snacks, Potato Sticks Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, corn cakes or Snacks, potato sticks?

Lets compare vitamin content per 500 calories of Snacks, corn cakes vs Snacks, potato sticks:

• 500 calories of Snacks, corn cakes have more Vitamin A, 3.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.8 times more Vitamin B5 than Snacks, potato sticks.
• While 500 kcal of Snacks, potato sticks contain 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• 500 calories of Snacks, corn cakes have insufficient amounts of Vitamin C and Vitamin K
• 500 calories of Snacks, potato sticks have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Snacks, corn cakes as well as Snacks, potato sticks have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Snacks, corn cakes vs Snacks, potato sticks:

• 500 calories of Snacks, corn cakes have 1.8 times more Copper, 2.4 times more Magnesium, 5.8 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Selenium and 2.7 times more Zinc than Snacks, potato sticks.
• While 500 kcal of Snacks, potato sticks contain 5.8 times more Potassium than Snacks, corn cakes.
• Both Snacks, corn cakes and Snacks, potato sticks contain similar levels of Iron and Sodium per 500 calories.
• 500 calories of Snacks, corn cakes lack sufficient amounts of Potassium
• 500 calories of Snacks, potato sticks lack sufficient amounts of Zinc
• Both Snacks, corn cakes as well as Snacks, potato sticks lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, corn cakes have 2.1 times more Carbohydrate, 143.9 times more Sugars and 1.6 times more Protein than Snacks, potato sticks.
• While 500 kcal of Snacks, potato sticks contain 10.6 times more Fat, 15.7 times more Saturated Fat and 14.8 times more Omega 6 than Snacks, corn cakes.
• Both Snacks, corn cakes and Snacks, potato sticks offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, corn cakes provide inadequate amounts of Omega 6
• Both Snacks, corn cakes as well as Snacks, potato sticks provide inadequate amounts of Omega 3 and Fiber in 500 calories.