Comparing Nutrients in 14 ounces Pretzels, soft, unsalted VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Pretzels, soft, unsalted	Salted Soy Chips	Recommended Dietary Allowance
Energy	47.2% 1369kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	8.62% 2.76g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	21% 3.54g	84.5% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	162% 211g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	9.85% 7.14g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	58% 32.5g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Salted Soy Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	157% 2.04mg	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	238% 953μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	39.4% 47.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Salted Soy Chips	Recommended Dietary Allowance
Calcium	9.13% 91mg	68% 679mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	1083% 9.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	NA	352% 8.1mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	223% 3342mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	0.91% 33.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pretzels, soft, unsalted vs Salted Soy Chips:

• Pretzels, soft, unsalted have 1.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 25.7 times more Vitamin B6, 10 times more Vitamin B9, 1.9 times more Vitamin E and 4.4 times more Vitamin K than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Salted Soy Chips or Crisps Snacks have similar amounts of Vitamin B2 per 14 oz.
• Both Pretzels, soft, unsalted as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pretzels, soft, unsalted vs Salted Soy Chips:

• Pretzels, soft, unsalted have 11.3 times more Phosphorus, 12.6 times more Potassium and 1.4 times more Selenium than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 7.4 times more Calcium, 19.5 times more Copper, 1.3 times more Iron, 8.1 times more Magnesium, 3.3 times more Sodium and 1.6 times more Zinc than Pretzels, soft, unsalted.

Comparison of macro-nutrients per 14 ounces:

• Pretzels, soft, unsalted have 1.3 times more Carbohydrate than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 2.4 times more Fat, 1.6 times more Saturated Fat, 7.2 times more Omega 3, 4.1 times more Omega 6, 7.2 times more Sugars, 2.1 times more Fiber and 3.2 times more Protein than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Salted Soy Chips or Crisps Snacks have similar amounts of Energy per 14 oz.
• Both Pretzels, soft, unsalted as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.