Comparing Nutrients in 500 calories Snacks, potato chips, made from dried potatoes (preformed), multigrain VS Snacks, potato chips, lightly salted

Weight per 500 calories

• Snacks, potato chips, made from dried potatoes (preformed), multigrain: 99g
• Snacks, potato chips, lightly salted: 89.3g

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

Which food has more nutrients per 500 calories - Snacks, potato chips, made from dried potatoes (preformed), multigrain or Snacks, potato chips, lightly salted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	32.6% 31.6g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.24g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	61.5% 10.5g	63% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	36.8% 48g	130g per day for Men 19-50 years
Sugars	5.57% 4.04g	0.42% 0.3g	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	0.55% 0.4g	0% 0g	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	% 0.37g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.54g	% 0.3g	g per day for Men 19-50 years
Fiber	7.03% 2.67g	9.87% 3.75g	38g per day for Men 19-50 years
Protein	9.37% 5.25g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.47% 0.084mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	44.7% 0.58mg	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	3.96% 16μg	13% 51.8μg	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	0.77% 0.69mg	27% 24.4mg	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	60% 9mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	16.4% 19.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	2.57% 25.7mg	2.14% 21.4mg	1000mg per day for Men 19-50 years
Copper	15.5% 0.14mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.37% 54.7μg	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	10.5% 0.84mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	9.43% 39.6mg	13% 55.4mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	18.6% 0.43mg	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	18% 126mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	34.2% 1164mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	12.7% 6.96μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.061% 2.25g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Snacks, potato chips, lightly salted:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.3 times more Vitamin E than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B6, 3.3 times more Vitamin B9, 35.2 times more Vitamin C and 2.7 times more Vitamin K than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Snacks, potato chips, lightly salted have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Snacks, potato chips, lightly salted:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.8 times more Manganese and 3.2 times more Sodium than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.9 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 3.6 times more Potassium and 1.5 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Snacks, potato chips, lightly salted have similar amounts of Phosphorus and Selenium per 500 kcal.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Snacks, potato chips, lightly salted have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.3 times more Saturated Fat, 1.4 times more Carbohydrate and 13.3 times more Sugars than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.3 times more Fat, 8.7 times more Omega 3 and 1.4 times more Fiber than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Snacks, potato chips, lightly salted have similar amounts of Energy, Omega 6 and Protein per 500 kcal.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Snacks, potato chips, lightly salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.