Comparing Nutrients in 1 kilogram Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Pretzels, soft

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Pretzels, soft	10%	8%	82%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Energy	160% 4640kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	181% 176g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	397% 127g	21.7% 6.95g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	93% 15.7g	52.5% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	513% 667g	534% 694g	130g per day for Men 19-50 years
Sugars	380% 275g	3.45% 2.5g	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	81.6% 31g	44.7% 17g	38g per day for Men 19-50 years
Protein	175% 98g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	15.4% 0.2mg	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	203% 810μg	60% 240μg	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	11% 10mg	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	54.7% 8.2mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Calcium	60% 600mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	140% 1.26mg	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	398% 32mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	396% 2770mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	135% 2030mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	85.5% 9.4mg	11mg per day for Men 19-50 years
Water	1.1% 41g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Pretzels, soft:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 17.5 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 5.9 times more Vitamin K than Pretzels, soft.
• While Pretzels, soft contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.4 times more Vitamin B3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Pretzels, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Pretzels, soft:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 2.6 times more Calcium, 2.9 times more Copper, 4.8 times more Magnesium, 3.5 times more Phosphorus, 3.7 times more Potassium, 1.2 times more Sodium and 1.7 times more Zinc than Pretzels, soft.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Pretzels, soft have similar amounts of Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.4 times more Energy, 5.7 times more Fat, 18.3 times more Saturated Fat, 1.8 times more Omega 6, 110.1 times more Sugars and 1.8 times more Fiber than Pretzels, soft.
• While Pretzels, soft contain 5 times more Omega 3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Pretzels, soft have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Pretzels, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.