Comparing Nutrients in 7 ounces Snacks, granola bar, fruit-filled, nonfat VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	23.4% 679kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	128% 166g	130g per day for Men 19-50 years
Sugars	124% 89.8g	10% 7.32g	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	20.4% 15g	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	% 8.47g	NA	g per day for Men 19-50 years
Sucrose	% 66.5g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	39% 15g	38g per day for Men 19-50 years
Protein	21% 11.7g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	80% 12.8mg	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	243% 3.16mg	122% 1.6mg	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	157% 627μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	20.5% 18.5mg	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	2.9% 0.44mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	99% 7.94mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	33% 139mg	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	34.6% 242mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	95% 3231mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, fruit-filled, nonfat vs Fat Free Potato Chips:

• Snacks, granola bar, fruit-filled, nonfat have 2 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin B12 and 5.5 times more Vitamin E than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 36 times more Vitamin B1, 1.6 times more Vitamin B2, 16.1 times more Vitamin B3, 5.5 times more Vitamin C and 7 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, fruit-filled, nonfat vs Fat Free Potato Chips:

• Snacks, granola bar, fruit-filled, nonfat have 1.3 times more Copper and 1.9 times more Zinc than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 11.7 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus, 7.4 times more Potassium and 40.2 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Salted Fat Free Potato Chips have similar amounts of Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 1.7 times more Omega 6 and 12.3 times more Sugars than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 3.2 times more Omega 3 and 1.6 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Salted Fat Free Potato Chips have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Salted Fat Free Potato Chips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.