Comparing Nutrients in 1 pound 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	60% 1742kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	5.54% 1.77g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	32.7% 5.57g	29.6% 5.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	280% 365g	284% 370g	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	64.5% 24.5g	38g per day for Men 19-50 years
Protein	81.3% 45.5g	61.6% 34.5g	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	160% 1.92mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	204% 32.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	54% 0.7mg	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	20.4% 81.6μg	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	15% 13.6mg	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, sesame seed	Recommended Dietary Allowance
Calcium	12.2% 122mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	197% 1.77mg	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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	848% 19.5mg	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	243% 1701mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	199% 109μg	55μg per day for Men 19-50 years
Sodium	375% 5625mg	68.6% 1030mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.72% 26.8g	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 lb

Compare the macro and micronutrient content in 1 lb of Snacks, pretzels, hard, plain, salted versus 1 lb 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 pound of Snacks, pretzels, hard, plain, salted vs Snacks, rice cakes, brown rice, sesame seed:

• 1 pound 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 lb 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 pound.

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

• 1 pound 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 lb 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 pound of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.