Comparing Nutrients in 100 grams Fat Free Potato Chips VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Fat Free Potato Chips	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	13% 379kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.8g	69.3% 90g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	89.2% 64.7g	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	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	19.7% 7.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	2.14% 0.34mg	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	61.5% 0.8mg	3.6% 0.047mg	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	11.3% 45μg	1% 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	10.3% 9.3mg	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	0.27% 0.04mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	15.6% 0.14mg	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	44.6% 3.57mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	6.43% 27mg	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	24% 167mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	48% 1628mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.16% 6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Fat Free Potato Chips vs Popcorn, sugar syrup/caramel, fat-free:

• Salted Fat Free Potato Chips have 28.4 times more Vitamin B1, 2 times more Vitamin B2, 18.8 times more Vitamin B3, 17 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin C and 10.1 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Salted Fat Free Potato Chips as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Fat Free Potato Chips vs Popcorn, sugar syrup/caramel, fat-free:

• Salted Fat Free Potato Chips have 1.9 times more Calcium, 1.2 times more Copper, 4.5 times more Iron, 2.6 times more Magnesium, 3 times more Phosphorus, 14.8 times more Potassium, 2.3 times more Selenium and 2.2 times more Sodium than Popcorn, sugar syrup/caramel, fat-free.
• Both Salted Fat Free Potato Chips and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Salted Fat Free Potato Chips have 1.3 times more Omega 3, 3 times more Fiber and 4.8 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 2.3 times more Fat, 2.9 times more Omega 6 and 17.5 times more Sugars than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Energy and Carbohydrate per 100 g.
• Both Salted Fat Free Potato Chips as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.