Comparing Nutrients in 14 ounces Jams and preserves, no sugar (with sodium saccharin), any flavor VS Pretzels, soft

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, no sugar (with sodium saccharin), any flavor	1%	1%	98%
Pretzels, soft	10%	8%	82%

Macro Nutrients

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Pretzels, soft	Recommended Dietary Allowance
Energy	18% 524kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	212% 275g	130g per day for Men 19-50 years
Sugars	207% 150g	1.37% 0.99g	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	26% 9.92g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Pretzels, soft	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	106% 17mg	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	6.1% 0.079mg	6.1% 0.079mg	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	8.93% 35.7μg	24% 95μg	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	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	2.4% 0.36mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Pretzels, soft	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	55.6% 0.5mg	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	20% 1.6mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	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	5.1% 35.7mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	53.7% 806mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	4.9% 182g	1.6% 59.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams and preserves, no sugar (with sodium saccharin), any flavor VS Pretzels, soft per 14 oz

Compare the macro and micronutrient content in 14 oz of Jams and preserves, no sugar (with sodium saccharin), any flavor versus 14 oz of Pretzels, soft to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Jams and preserves, no sugar (with sodium saccharin), any flavor vs Pretzels, soft:

• 14 oz of Pretzels, soft contain more Vitamin B1, more Vitamin B2, more Vitamin B3, 2.7 times more Vitamin B9, 6 times more Vitamin E and more Vitamin K than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• 14 ounces of Jams and preserves, no sugar (with sodium saccharin), any flavor have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Pretzels, soft have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Jams and preserves, no sugar (with sodium saccharin), any flavor vs Pretzels, soft:

• 14 oz of Pretzels, soft contain 2.6 times more Calcium, 5.3 times more Copper, 9.8 times more Iron, 4.2 times more Magnesium, 8.8 times more Phosphorus, 1.3 times more Potassium, 10.1 times more Selenium, more Sodium and 15.7 times more Zinc than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• 14 ounces of Jams and preserves, no sugar (with sodium saccharin), any flavor lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Jams and preserves, no sugar (with sodium saccharin), any flavor have 151.2 times more Sugars and 1.5 times more Fiber than Pretzels, soft.
• While 14 oz of Pretzels, soft contain 2.6 times more Energy, 10.3 times more Fat, 43.4 times more Saturated Fat, 10.1 times more Omega 6, 1.3 times more Carbohydrate and 27.3 times more Protein than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor and Pretzels, soft offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Jams and preserves, no sugar (with sodium saccharin), any flavor provide inadequate amounts of Omega 6 and Protein