Comparing Nutrients in 1 kilogram Snacks, pretzels, hard, plain, salted VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	132% 3840kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	61.8% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	616% 801g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	4.28% 3.1g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	100% 38g	38g per day for Men 19-50 years
Protein	179% 100g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	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	353% 4.24mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.7mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	100% 1.3mg	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	415% 1660μg	52.5% 210μg	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	23.3% 21mg	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	31.3% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	27% 270mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	422% 3.8mg	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	573% 45.8mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	2687% 61.8mg	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	183% 1280mg	543% 3800mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	298% 164μg	55μg per day for Men 19-50 years
Sodium	827% 12400mg	77.3% 1160mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	227% 25mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	1.6% 59g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, pretzels, hard, plain, salted vs Snacks, rice cakes, brown rice, buckwheat:

• Snacks, pretzels, hard, plain, salted have 7.6 times more Vitamin B1, 3.2 times more Vitamin B2, 7.9 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• While Snacks, rice cakes, brown rice, buckwheat contain 1.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, pretzels, hard, plain, salted vs Snacks, rice cakes, brown rice, buckwheat:

• Snacks, pretzels, hard, plain, salted have 2.5 times more Calcium, 4 times more Iron and 10.7 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• While Snacks, rice cakes, brown rice, buckwheat contain 2.4 times more Copper, 5.2 times more Magnesium, 6.1 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 3.7 times more Selenium and 2.4 times more Zinc than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, rice cakes, brown rice, buckwheat contain 1.6 times more Saturated Fat than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, rice cakes, brown rice, buckwheat have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 kg.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.