Comparing Nutrients in 100 grams Fat Free Potato Chips VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Fat Free Potato Chips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 379kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	NA	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	20% 26g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	0.95% 0.69g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	NA	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	NA	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	NA	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	10.3% 9.3mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	NA	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	48% 1628mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	NA	55μg per day for Men 19-50 years
Sodium	43% 643mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	NA	11mg per day for Men 19-50 years
Water	0.054% 2g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Fat Free Potato Chips vs Frozen Roasted Potatoes with Salt:

• Salted Fat Free Potato Chips have 5.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 100 grams for Fat Free Potato Chips vs Frozen Roasted Potatoes with Salt:

• Salted Fat Free Potato Chips have 2.3 times more Calcium, 7.1 times more Iron, 3.6 times more Potassium and 2.2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 34 times more Water than Salted Fat Free Potato Chips.

Comparison of macro-nutrients per 100 grams:

• Salted Fat Free Potato Chips have 3 times more Energy, 3.2 times more Carbohydrate, 5.3 times more Sugars, 2.9 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3 times more Fat than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.