Comparing Nutrients in 1 pound 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	60% 1742kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	5.54% 1.77g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	32.7% 5.57g	28% 4.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	280% 365g	279% 363g	130g per day for Men 19-50 years
Sugars	14% 10g	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	1.94% 1.4g	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	% 3.13g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	81.3% 45.5g	73% 41g	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	160% 1.92mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	230% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	45.4% 0.59mg	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	188% 753μg	24% 95μg	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	10.6% 9.53mg	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	14.2% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	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	12.2% 122mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	192% 1.72mg	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	260% 20.8mg	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	1219% 28mg	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	83% 581mg	246% 1724mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	375% 5625mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.72% 26.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• 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 lb.