Comparing Nutrients in 14 ounces Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	52% 1512kcal	66.2% 1921kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	75.7% 24.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	262% 44.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	137% 178g	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	101% 56.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	109% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	79% 1.03mg	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	64.5% 258μg	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	5.73% 5.16mg	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, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	372% 3.35mg	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	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	183% 4.2mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	NA	55μg per day for Men 19-50 years
Sodium	66% 992mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted versus 14 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 2.8 times more Vitamin B2 and 2.6 times more Vitamin B9 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 14 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 3.3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.3 times more Iron, 1.7 times more Manganese and 9.3 times more Sodium than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 14 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 3 times more Calcium, 3.2 times more Copper, 4.6 times more Magnesium, 3.4 times more Phosphorus, 4.4 times more Potassium and 3.7 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.8 times more Carbohydrate than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 14 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 1.3 times more Energy, 9.1 times more Fat, 8.1 times more Saturated Fat, 1.3 times more Omega 3, 9.7 times more Omega 6 and 1.6 times more Protein than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.