Comparing Nutrients in 5 ounces Fat Free Potato Chips VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Fat Free Potato Chips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.5% 537kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	28.5% 37g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	1.35% 0.98g	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	28% 10.6g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	NA	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	16% 63.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.6% 13mg	2.68% 2.4mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	NA	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	63.3% 5.06mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	34% 237mg	NA	700mg per day for Men 19-50 years
Potassium	68% 2308mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	NA	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	9.54% 1.05mg	NA	11mg per day for Men 19-50 years
Water	0.077% 2.83g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Fat Free Potato Chips VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Fat Free Potato Chips versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fat Free Potato Chips vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Fat Free Potato Chips have 5.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Fat Free Potato Chips vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Fat Free Potato Chips have 2.3 times more Calcium, 7.1 times more Iron, 3.6 times more Potassium and 2.2 times more Sodium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fat Free Potato Chips have 3 times more Energy, 3.2 times more Carbohydrate, 5.3 times more Sugars, 2.9 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.