Comparing Nutrients in 100 grams 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	11.8% 342kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	64.4% 83.8g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	5.1% 3.7g	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	10.3% 7.46g	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	% 4.27g	NA	g per day for Men 19-50 years
Sucrose	% 33.5g	NA	g per day for Men 19-50 years
Fiber	19.5% 7.4g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	40.3% 6.45mg	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	122% 1.6mg	61.5% 0.8mg	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	79% 316μg	11.3% 45μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.5% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	10.3% 9.3mg	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	1.47% 0.22mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	7.6% 9.1μg	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	0.3% 3mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	19.3% 0.17mg	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	50% 4mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16.7% 70mg	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	17.4% 122mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	48% 1628mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	6.73% 0.74mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.