Comparing Nutrients in 14 ounces Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	52% 1512kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	6.95% 2.22g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	23.3% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	245% 318g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	29.2% 11g	NA	38g per day for Men 19-50 years
Protein	64.5% 36g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	164% 26.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	42% 0.54mg	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	170% 679μg	20% 79.4μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.26% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	14.3% 143mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	188% 1.7mg	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	214% 17mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	901% 20.7mg	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	64% 448mg	210% 1469mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	144% 79.4μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 6.9 times more Vitamin B1, 3.4 times more Vitamin B2 and 8.6 times more Vitamin B9 than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While Snacks, rice cakes, brown rice, multigrain, unsalted contain 1.3 times more Vitamin B3 and 3.5 times more Vitamin B5 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Snacks, rice cakes, brown rice, multigrain, unsalted have similar amounts of Vitamin B6 per 14 oz.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.7 times more Calcium, 2.2 times more Iron and 62.5 times more Sodium than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While Snacks, rice cakes, brown rice, multigrain, unsalted contain 1.6 times more Copper, 3.9 times more Magnesium, 2.9 times more Manganese, 3.3 times more Phosphorus, 2 times more Potassium, 3.4 times more Selenium and 3 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.3 times more Saturated Fat than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While Snacks, rice cakes, brown rice, multigrain, unsalted contain 7.3 times more Omega 3 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Snacks, rice cakes, brown rice, multigrain, unsalted have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.