Comparing Nutrients in 14 ounces Pretzels, soft, unsalted VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	47.2% 1369kcal	58.7% 1703kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	64.3% 62.4g	97g per day for Men 19-50 years
Saturated Fat	8.62% 2.76g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	21% 3.54g	90% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	163% 211g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	94% 68g	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	17.8% 6.75g	119% 45.2g	38g per day for Men 19-50 years
Protein	58% 32.5g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	19.2% 0.25mg	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	24% 95μg	44.7% 179μg	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	14.3% 2.14mg	189% 28.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	9.13% 91mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	223% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.03% 1.2μg	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	194% 15.6mg	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	44.8% 314mg	154% 1076mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	77.5% 1163mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors per 14 oz

Compare the macro and micronutrient content in 14 oz of Pretzels, soft, unsalted versus 14 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pretzels, soft, unsalted vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• 14 ounces of Pretzels, soft, unsalted have 3.6 times more Vitamin B1 and 3.7 times more Vitamin B3 than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 14 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 3.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 13.2 times more Vitamin E than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors provide similar amounts of Vitamin B2 and Vitamin K per 14 ounces.
• 14 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• Both Pretzels, soft, unsalted as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pretzels, soft, unsalted vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• 14 ounces of Pretzels, soft, unsalted have more Calcium and 1.9 times more Selenium than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 14 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 4 times more Copper, 5.1 times more Magnesium, 3.4 times more Phosphorus, 4.7 times more Potassium and 1.7 times more Zinc than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain similar levels of Iron and Sodium per 14 ounces.
• 14 ounces of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pretzels, soft, unsalted have 1.3 times more Carbohydrate than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 14 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 5.1 times more Fat, 1.7 times more Saturated Fat, 3.5 times more Omega 3, 4.3 times more Omega 6, 68.6 times more Sugars, 6.7 times more Fiber and 2.3 times more Protein than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors offer comparable quantities of Energy per 14 ounces.