Comparing Nutrients in 1 pound Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	56.6% 1642kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	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	284% 369g	279% 363g	130g per day for Men 19-50 years
Sugars	NA	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	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	92% 35g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	90% 50.3g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	166% 2mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.7mg	230% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.7% 3.7mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	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	61.2% 245μg	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	5.04% 4.54mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	12.7% 127mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	153% 12.2mg	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	525% 12mg	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	81% 567mg	246% 1724mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	NA	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	61.4% 921mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.72% 26.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, rice cakes, brown rice, buckwheat:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 7.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• While Snacks, rice cakes, brown rice, buckwheat contain 1.4 times more Vitamin B5 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, rice cakes, brown rice, buckwheat have similar amounts of Vitamin B3 per 1 lb.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted 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, whole-wheat including both salted and unsalted vs Snacks, rice cakes, brown rice, buckwheat:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.5 times more Calcium, 2.4 times more Iron, 1.4 times more Potassium and 1.8 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• While Snacks, rice cakes, brown rice, buckwheat contain 1.4 times more Copper, 5 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus and 4 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.

Comparison of macro-nutrients per 1 pound:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2 times more Fiber and 1.2 times more Protein than Snacks, rice cakes, brown rice, buckwheat.
• While Snacks, rice cakes, brown rice, buckwheat contain 1.3 times more Fat, 1.8 times more Omega 3 and 1.3 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, rice cakes, brown rice, buckwheat have similar amounts of Energy, Saturated Fat and Carbohydrate per 1 lb.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.