Comparing Nutrients in 100 calories Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares VS Fat Free Potato Chips

Weight per 100 calories

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares: 24g
• Fat Free Potato Chips: 26.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares or Fat Free Potato Chips?

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	3%	19%	78%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	8.68% 0.14g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.13% 1.04g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	17% 22g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	1.34% 0.97g	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	0% 0g	5.2% 1.98g	38g per day for Men 19-50 years
Protein	1.46% 0.82g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	7.2% 64.7μg	0.029% 0.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	2.33% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	16.2% 0.21mg	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	14.4% 57.8μg	2.97% 12μg	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	2.73% 2.45mg	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	0% 0mg	0.07% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	0.072% 0.72mg	0.92% 9.23mg	1000mg per day for Men 19-50 years
Copper	2.66% 0.024mg	5.1% 0.046mg	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	6.6% 0.53mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	0.74% 3.1mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	1.44% 10mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	0.28% 9.35mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.64μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	5.6% 84mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.78% 0.2mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.014% 0.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares vs Fat Free Potato Chips:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have 245.4 times more Vitamin A, 6.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.9 times more Vitamin B9 than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 1.7 times more Vitamin B1, more Vitamin C and more Vitamin K than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares and Salted Fat Free Potato Chips have similar amounts of Vitamin B6 per 100 kcal.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares vs Fat Free Potato Chips:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have 1.2 times more Selenium than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 1.9 times more Copper, 1.8 times more Iron, 5.9 times more Magnesium, 4.4 times more Phosphorus, 45.9 times more Potassium, 2 times more Sodium and 1.6 times more Zinc than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares as well as Salted Fat Free Potato Chips have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have 13.6 times more Fat, 8.5 times more Saturated Fat, 8.8 times more Omega 3, 19.7 times more Omega 6 and 4.8 times more Sugars than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain more Fiber and 3.1 times more Protein than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares and Salted Fat Free Potato Chips have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares as well as Salted Fat Free Potato Chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.