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

Macros Ratio

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

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	132% 3840kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	65.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	627% 815g	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	142% 54g	38g per day for Men 19-50 years
Protein	179% 100g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Snacks, rice cakes, brown rice, sesame seed	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.7mg	450% 72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	119% 1.55mg	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	45% 180μg	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	33.3% 30mg	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, sesame seed	Recommended Dietary Allowance
Calcium	27% 270mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	433% 3.9mg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	1869% 43mg	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	536% 3750mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	438% 241μg	55μg per day for Men 19-50 years
Sodium	827% 12400mg	151% 2270mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	273% 30mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Snacks, rice cakes, brown rice, sesame seed per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, pretzels, hard, plain, salted versus 1 kg of Snacks, rice cakes, brown rice, sesame seed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 8.8 times more Vitamin B1, 3.9 times more Vitamin B2 and 9.2 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed.
• While 1 kg of Snacks, rice cakes, brown rice, sesame seed contains 1.4 times more Vitamin B3, 4.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.4 times more Vitamin C than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 2.3 times more Calcium, 2.9 times more Iron and 5.5 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• While 1 kg of Snacks, rice cakes, brown rice, sesame seed contains 2.5 times more Copper, 4.7 times more Magnesium, 4.2 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium, 5.5 times more Selenium and 2.9 times more Zinc than Snacks, pretzels, hard, plain, salted.
• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 1.6 times more Omega 3 and 1.3 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• While 1 kg of Snacks, rice cakes, brown rice, sesame seed contains 1.3 times more Fat and 1.6 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, rice cakes, brown rice, sesame seed offer comparable quantities of Energy, Omega 6 and Carbohydrate per one kilogram.