Comparing Nutrients in 1 pound 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	72.6% 2105kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	82.3% 80g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	9.85% 3.15g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	242% 315g	130g per day for Men 19-50 years
Sugars	172% 125g	1.56% 1.13g	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	37% 14g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	66.4% 37g	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	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	121% 19.4mg	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	122% 1.6mg	6.98% 0.091mg	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	92% 367μg	27.2% 109μg	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	5.04% 4.54mg	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	24.8% 3.7mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	10.2% 12.2μg	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	27.2% 272mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	63.5% 0.57mg	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	180% 14.4mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	22.7% 95mg	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	179% 1256mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.