Comparing Nutrients in 7 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	29% 841kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	8.78% 2.8g	18.2% 5.84g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	142% 2.27g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.58g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	86.7% 113g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	24% 17.5g	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	74% 28g	46% 17.5g	38g per day for Men 19-50 years
Protein	44.7% 25g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	81.7% 1.06mg	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	8.43% 33.7μg	18.4% 73.4μg	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	6.6% 0.99mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	40.5% 48.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	2.2% 22mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	91% 0.82mg	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	56.6% 4.52mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	116% 2.68mg	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	75% 524mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	54% 1836mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	83.2% 1248mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.