Comparing Nutrients in 1 pound Pretzels, soft, unsalted VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	54% 1565kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	138% 134g	97g per day for Men 19-50 years
Saturated Fat	9.85% 3.15g	118% 38g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	310% 52.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	223% 290g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	5.76% 4.17g	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	% 4.17g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	41.8% 16g	38g per day for Men 19-50 years
Protein	66.4% 37g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.8% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	161% 2.1mg	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	27.2% 109μg	39.7% 159μg	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	162% 146mg	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	16.3% 2.45mg	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	108% 130μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	10.4% 104mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	100% 0.9mg	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	222% 17.8mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	76.7% 322mg	420mg per day for Men 19-50 years
Manganese	NA	54.4% 1.25mg	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	51% 358mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	61% 916mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.26% 9.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Snacks, plantain chips, salted per 1 lb

Compare the macro and micronutrient content in 1 lb of Pretzels, soft, unsalted versus 1 lb of Snacks, plantain chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pretzels, soft, unsalted vs Snacks, plantain chips, salted:

• 1 pound of Pretzels, soft, unsalted has 6.3 times more Vitamin B1, 7.3 times more Vitamin B2 and 5.3 times more Vitamin B3 than Snacks, plantain chips, salted.
• While 1 lb of Snacks, plantain chips, salted contains more Vitamin A, 23 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 9.3 times more Vitamin E and 10.6 times more Vitamin K than Pretzels, soft, unsalted.
• 1 pound of Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Pretzels, soft, unsalted as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pretzels, soft, unsalted vs Snacks, plantain chips, salted:

• 1 pound of Pretzels, soft, unsalted has 2.6 times more Calcium, 4 times more Iron, 43 times more Selenium, 1.2 times more Sodium and 2.5 times more Zinc than Snacks, plantain chips, salted.
• While 1 lb of Snacks, plantain chips, salted contains 1.6 times more Copper, 3.4 times more Magnesium and 8.9 times more Potassium than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, plantain chips, salted contain similar levels of Phosphorus per one pound.
• 1 pound of Snacks, plantain chips, salted lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pretzels, soft, unsalted has 3.6 times more Protein than Snacks, plantain chips, salted.
• While 1 lb of Snacks, plantain chips, salted contains 1.5 times more Energy, 9.5 times more Fat, 12 times more Saturated Fat, 1.4 times more Omega 3, 13 times more Omega 6 and 2.1 times more Fiber than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, plantain chips, salted offer comparable quantities of Carbohydrate per one pound.