Comparing Nutrients in 5 ounces Snacks, popcorn, microwave, low fat VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Sweet Potato Chips	Recommended Dietary Allowance
Energy	20.7% 601kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	6.27% 2g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	27.6% 4.7g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	62% 80.5g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	17.2% 12.5g	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	53% 20g	33% 12.5g	38g per day for Men 19-50 years
Protein	32% 18g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	186% 1678μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	10.4% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	58.3% 0.76mg	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	6.02% 24μg	13% 52.4μg	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	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	4.72% 0.71mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	65% 0.58mg	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	40.4% 3.23mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	NA	83% 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	53.5% 374mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	10% 342mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	59.4% 892mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.43mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, microwave, low fat vs Sweet Potato Chips:

• Snacks, popcorn, microwave, low fat have 4 times more Vitamin B1 than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 98.7 times more Vitamin A, 1.5 times more Vitamin B2, 3.1 times more Vitamin B6, 2.2 times more Vitamin B9, 19.6 times more Vitamin E and 16.3 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Unsalted Sweet Potato Chips have similar amounts of Vitamin B3 per 5 oz.
• Both Snacks, popcorn, microwave, low fat as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, microwave, low fat vs Sweet Potato Chips:

• Snacks, popcorn, microwave, low fat have 1.3 times more Copper, 2.3 times more Magnesium, 1.8 times more Phosphorus, 4.1 times more Selenium, 18 times more Sodium and 7.2 times more Zinc than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 5.4 times more Calcium and 3.8 times more Potassium than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Unsalted Sweet Potato Chips have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, microwave, low fat have 1.3 times more Carbohydrate, 1.6 times more Fiber and 4.3 times more Protein than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 1.3 times more Energy, 3.4 times more Fat, 2.1 times more Saturated Fat, 4.6 times more Omega 3, 3.3 times more Omega 6 and 9.6 times more Sugars than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat as well as Unsalted Sweet Potato Chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.