Comparing Nutrients in 500 calories Fat Free Potato Chips VS Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares

Weight per 500 calories

• Fat Free Potato Chips: 132g
• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares: 120g

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

Which food has more nutrients per 500 calories - Fat Free Potato Chips or Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares?

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	3%	19%	78%

Macro Nutrients

	Fat Free Potato Chips	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	5.25% 1.68g	32g per day for Men 19-50 years
Omega 3	4.95% 0.079g	43.4% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	30.7% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	74.2% 97g	130g per day for Men 19-50 years
Sugars	6.7% 4.87g	32% 23.2g	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	26% 9.9g	0% 0g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	7.28% 4.08g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Vitamin A	0.15% 1.3μg	36% 324μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.42mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	73.8% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.06mg	83% 1.08mg	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	15% 59.4μg	72.2% 289μg	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	13.6% 12.3mg	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	0.35% 0.053mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Calcium	4.6% 46mg	0.36% 3.6mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	13.3% 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	59% 4.7mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	83.5% 1.9mg	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	31.5% 220mg	7.2% 50.4mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	1.38% 46.8mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	56.6% 848mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	8.88% 0.98mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.071% 2.64g	0.19% 7.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fat Free Potato Chips vs Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares:

• Salted Fat Free Potato Chips have 1.7 times more Vitamin B1, more Vitamin C and more Vitamin K than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• While Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares contain 245.4 times more Vitamin A, 6.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.9 times more Vitamin B9 than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have similar amounts of Vitamin B6 per 500 kcal.
• Both Salted Fat Free Potato Chips as well as Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Fat Free Potato Chips vs Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares:

• Salted Fat Free Potato Chips have 1.9 times more Copper, 1.8 times more Iron, 5.9 times more Magnesium, 4.4 times more Phosphorus, 45.9 times more Potassium, 2 times more Sodium and 1.6 times more Zinc than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Salted Fat Free Potato Chips and Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have similar amounts of Selenium per 500 kcal.
• Both Salted Fat Free Potato Chips as well as Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Salted Fat Free Potato Chips have more Fiber and 3.1 times more Protein than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• While Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares contain 13.6 times more Fat, 8.5 times more Saturated Fat, 8.8 times more Omega 3, 19.7 times more Omega 6 and 4.8 times more Sugars than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Salted Fat Free Potato Chips as well as Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.