Comparing Nutrients in 14 ounces Snack, Pretzel, hard chocolate coated VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Rice crackers	10%	11%	79%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Rice crackers	Recommended Dietary Allowance
Energy	64% 1853kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	0% 0g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	252% 328g	130g per day for Men 19-50 years
Sugars	212% 154g	0% 0g	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	36.6% 14g	0% 0g	38g per day for Men 19-50 years
Protein	50% 28g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Rice crackers	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.5mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	129% 6.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	169% 2.2mg	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	73.4% 294μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53% 1.27μg	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	16.4% 2.46mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Rice crackers	Recommended Dietary Allowance
Calcium	56% 560mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.21% 8.33μg	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	126% 10mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	703% 16mg	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	72.6% 508mg	205% 1437mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	28.4% 964mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	131% 1961mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.012% 0.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Pretzel, hard chocolate coated VS Rice crackers per 14 oz

Compare the macro and micronutrient content in 14 oz of Snack, Pretzel, hard chocolate coated versus 14 oz of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snack, Pretzel, hard chocolate coated vs Rice crackers:

• 14 ounces of Snack, Pretzel, hard chocolate coated have more Vitamin A, 3.1 times more Vitamin B2, 3.4 times more Vitamin B9, more Vitamin B12 and 5.3 times more Vitamin K than Rice crackers.
• While 14 oz of Rice crackers contain 2.3 times more Vitamin B3, 4.5 times more Vitamin B5, 17.9 times more Vitamin B6 and 2 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Rice crackers provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Rice crackers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Snack, Pretzel, hard chocolate coated as well as Rice crackers have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snack, Pretzel, hard chocolate coated vs Rice crackers:

• 14 ounces of Snack, Pretzel, hard chocolate coated have more Calcium, more Iron and 2.1 times more Sodium than Rice crackers.
• While 14 oz of Rice crackers contain 4.5 times more Magnesium, 9 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Selenium and 1.7 times more Zinc than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Rice crackers contain similar levels of Copper and Potassium per 14 ounces.
• 14 ounces of Rice crackers lack sufficient amounts of Calcium and Iron
• Both Snack, Pretzel, hard chocolate coated as well as Rice crackers lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snack, Pretzel, hard chocolate coated have 3.5 times more Fat, more Saturated Fat, 5.1 times more Omega 3, 1.6 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• While 14 oz of Rice crackers contain 1.4 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Rice crackers offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Rice crackers provide inadequate amounts of Fiber