Comparing Nutrients in 14 ounces Snacks, pretzels, hard, confectioner's coating, chocolate-flavor VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	62.5% 1814kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	68.3% 66.3g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	39.7% 0.64g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	24.5% 4.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	245% 318g	130g per day for Men 19-50 years
Sugars	212% 154g	NA	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	25% 9.53g	39.7% 15g	38g per day for Men 19-50 years
Protein	53% 29.8g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	201% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.2% 3mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	39.7% 0.52mg	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	21% 83.3μg	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	2.2% 2mg	0% 0mg	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	16.4% 2.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	29.4% 294mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	168% 1.5mg	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	99% 7.94mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	1066% 24.5mg	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	82.2% 575mg	215% 1508mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	151% 2258mg	30.7% 460mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor vs Snacks, rice cakes, brown rice, buckwheat:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.3 times more Vitamin B6 than Snacks, rice cakes, brown rice, buckwheat.
• While Snacks, rice cakes, brown rice, buckwheat contain 10.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.3 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Snacks, pretzels, hard, confectioner's coating, chocolate-flavor vs Snacks, rice cakes, brown rice, buckwheat:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 6.7 times more Calcium, 1.8 times more Iron and 4.9 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• While Snacks, rice cakes, brown rice, buckwheat contain 1.3 times more Copper, 3.7 times more Magnesium, 11 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cakes, brown rice, buckwheat have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 1.2 times more Energy, 4.8 times more Fat, 12 times more Saturated Fat, 2.3 times more Omega 3 and 1.9 times more Omega 6 than Snacks, rice cakes, brown rice, buckwheat.
• While Snacks, rice cakes, brown rice, buckwheat contain 1.6 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cakes, brown rice, buckwheat have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.