Comparing Nutrients in 500 calories Snacks, potato chips, lightly salted VS Snack, Mixed Berry Bar

Weight per 500 calories

• Snacks, potato chips, lightly salted: 89.3g
• Snack, Mixed Berry Bar: 131g

Snacks, potato chips, lightly salted have 1.5 times more energy per 100g than Snack, Mixed Berry Bar. It has very high energy density when compared to other foods. Snack, Mixed Berry Bar having high energy density.

Which food has more nutrients per 500 calories - Snacks, potato chips, lightly salted or Snack, Mixed Berry Bar?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Snacks, potato chips, lightly salted	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.6g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	15.7% 5.02g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	59% 77g	130g per day for Men 19-50 years
Sugars	0.42% 0.3g	47.4% 34.4g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	9.87% 3.75g	27% 10.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.9% 35.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.8% 0.14mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	28.7% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	11.6% 0.15mg	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	13% 51.8μg	9.14% 36.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	27.7% 0.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27% 24.4mg	0.87% 0.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.44% 2.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.9mg	2.52% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.4% 19.7μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	35.4% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	1.37% 54.7μg	0.38% 15μg	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	16% 1.28mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	13% 55.4mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	111% 2.56mg	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% 132mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	34.2% 1164mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.96μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.55% 20.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, potato chips, lightly salted vs Snack, Mixed Berry Bar:

• Snacks, potato chips, lightly salted have 4.4 times more Vitamin B3, 3.8 times more Vitamin B6, 1.4 times more Vitamin B9, 31.1 times more Vitamin C, 18.2 times more Vitamin E and 9.4 times more Vitamin K than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B5 and more Vitamin B12 than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, potato chips, lightly salted vs Snack, Mixed Berry Bar:

• Snacks, potato chips, lightly salted have 2 times more Potassium than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 6.4 times more Calcium, 1.9 times more Iron, 2.1 times more Magnesium, 6 times more Manganese, 3.4 times more Phosphorus, 3.7 times more Selenium, 3.5 times more Sodium and 2.6 times more Zinc than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Snack, Mixed Berry Bar have similar amounts of Copper per 500 kcal.
• Both Snacks, potato chips, lightly salted as well as Snack, Mixed Berry Bar have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato chips, lightly salted have 2.3 times more Fat, 2.3 times more Omega 3 and 4.2 times more Omega 6 than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 1.6 times more Carbohydrate, 113.2 times more Sugars, 2.8 times more Fiber and 2.9 times more Protein than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Snack, Mixed Berry Bar have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Snacks, potato chips, lightly salted as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.