Comparing Nutrients in 7 ounces Snacks, granola bars, hard, peanut butter VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	33% 958kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	48.7% 47.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	139% 23.7g	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	95% 124g	128% 166g	130g per day for Men 19-50 years
Sugars	NA	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	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	15% 5.75g	39% 15g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	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	34.7% 0.42mg	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	8.93% 35.7μg	22.3% 89.3μg	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	0.44% 0.4mg	20.5% 18.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	38.4% 0.35mg	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	59.5% 4.76mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	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	39.4% 276mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	95% 3231mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	37.4% 562mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.12% 4.56g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, peanut butter VS Fat Free Potato Chips per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, hard, peanut butter versus 7 oz of Fat Free Potato Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bars, hard, peanut butter vs Fat Free Potato Chips:

• 7 oz of Salted Fat Free Potato Chips contain 5.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B3, 8.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 46.5 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• 7 ounces of Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin C
• Both Snacks, granola bars, hard, peanut butter as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, hard, peanut butter vs Fat Free Potato Chips:

• 7 ounces of Snacks, granola bars, hard, peanut butter have 1.3 times more Copper, 1.9 times more Selenium and 1.7 times more Zinc than Fat Free Potato Chips.
• While 7 oz of Salted Fat Free Potato Chips contain 1.5 times more Iron, 1.3 times more Magnesium, 5.6 times more Potassium and 2.3 times more Sodium than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Fat Free Potato Chips contain similar levels of Calcium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, hard, peanut butter have 1.3 times more Energy, 39.7 times more Fat, 21.3 times more Saturated Fat, 1.8 times more Omega 3 and 59.8 times more Omega 6 than Fat Free Potato Chips.
• While 7 oz of Salted Fat Free Potato Chips contain 1.3 times more Carbohydrate and 2.6 times more Fiber than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Fat Free Potato Chips offer comparable quantities of Protein per seven ounces.
• 7 ounces of Fat Free Potato Chips provide inadequate amounts of Omega 6