Comparing Nutrients in 500 calories Snacks, potato chips, plain, salted VS Snacks, rice cakes, brown rice, corn

Weight per 500 calories

• Snacks, potato chips, plain, salted: 94g
• Snacks, rice cakes, brown rice, corn: 130g

Snacks, potato chips, plain, salted have 1.4 times more energy per 100g than Snacks, rice cakes, brown rice, corn. It has very high energy density when compared to other foods. Snacks, rice cakes, brown rice, corn having high energy density.

Which food has more nutrients per 500 calories - Snacks, potato chips, plain, salted or Snacks, rice cakes, brown rice, corn?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Snacks, potato chips, plain, salted	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	4.3% 4.16g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	43.7% 7.43g	8.33% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	81% 105g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	NA	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	% 0.31g	NA	g per day for Men 19-50 years
Fiber	7.67% 2.9g	9.9% 3.77g	38g per day for Men 19-50 years
Protein	10.7% 6g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	8.66% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.36% 0.083mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.48mg	52.2% 8.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	14% 0.18mg	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	6.8% 27.3μg	6.17% 24.7μg	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	22.6% 20.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	65.5% 9.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.3% 20.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	1.17% 11.7mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	60.6% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	1.44% 57.6μg	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	15% 1.2mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.2mg	35.3% 148mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	287% 6.6mg	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	20.5% 144mg	59.4% 416mg	700mg per day for Men 19-50 years
Potassium	33% 1124mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	4.27% 2.35μg	NA	55μg per day for Men 19-50 years
Sodium	33% 495mg	14.5% 217mg	1500mg per day for Men 19-50 years
Zinc	9.3% 1.02mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	0.047% 1.75g	0.21% 7.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, potato chips, plain, salted vs Snacks, rice cakes, brown rice, corn:

• Snacks, potato chips, plain, salted have 1.9 times more Vitamin B1, 2.7 times more Vitamin B6 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 1.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Snacks, rice cakes, brown rice, corn have similar amounts of Vitamin B9 per 500 kcal.
• Both Snacks, potato chips, plain, salted as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, potato chips, plain, salted vs Snacks, rice cakes, brown rice, corn:

• Snacks, potato chips, plain, salted have 3.1 times more Potassium and 2.3 times more Sodium than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 2.5 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 16.3 times more Manganese, 2.9 times more Phosphorus and 2.8 times more Zinc than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato chips, plain, salted have 7.7 times more Fat, 3.9 times more Saturated Fat, 5.2 times more Omega 3 and 5.2 times more Omega 6 than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 2.1 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Snacks, rice cakes, brown rice, corn have similar amounts of Energy per 500 kcal.
• Both Snacks, potato chips, plain, salted as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.