Comparing Nutrients in 100 calories Fat Free Potato Chips VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Fat Free Potato Chips: 26.4g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Fat Free Potato Chips have 2.4 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 100 calories - Fat Free Potato Chips or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Fat Free Potato Chips	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	13% 17g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	0.25% 0.18g	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	0% 0g	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	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	5.2% 1.98g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.029% 0.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.33% 0.03mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	8.2% 0.11mg	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	2.97% 12μg	3.4% 13.7μg	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	2.73% 2.45mg	8.14% 7.33mg	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	0.07% 0.011mg	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.92% 9.23mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	10% 0.09mg	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	11.8% 0.94mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	NA	5.9% 0.14mg	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	6.3% 44mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	1.78% 0.2mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	0.014% 0.53g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fat Free Potato Chips vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Salted Fat Free Potato Chips have 3.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B6 and 1.7 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Vitamin C than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Salted Fat Free Potato Chips as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Fat Free Potato Chips vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Salted Fat Free Potato Chips have 2 times more Iron, 1.5 times more Potassium and 34.4 times more Selenium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Copper, 1.4 times more Phosphorus, 1.4 times more Sodium, 1.3 times more Zinc and 74.2 times more Water than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium per 100 kcal.
• Both Salted Fat Free Potato Chips as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Salted Fat Free Potato Chips have 1.3 times more Carbohydrate, 5.4 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 20.1 times more Fat, 17 times more Saturated Fat and 3.3 times more Omega 6 than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 100 kcal.
• Both Salted Fat Free Potato Chips as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.