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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cracker brown rice, plain	9%	7%	84%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	60.5% 1755kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	8.08% 2.6g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 370g	284% 369g	130g per day for Men 19-50 years
Sugars	5.57% 4.04g	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	50% 19g	92% 35g	38g per day for Men 19-50 years
Protein	66.4% 37g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	185% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	96% 1.24mg	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	24% 95μg	61.2% 245μg	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	5.04% 4.54mg	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	18.7% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	5% 50mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	84.5% 6.76mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	736% 17mg	525% 12mg	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	233% 1633mg	81% 567mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	NA	55μg per day for Men 19-50 years
Sodium	50% 753mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cracker brown rice, plain VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, rice cracker brown rice, plain versus 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Snacks, rice cracker brown rice, plain has 1.2 times more Vitamin B5 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 7.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B6 and 2.6 times more Vitamin B9 than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide similar amounts of Vitamin B3 per one pound.
• Both Snacks, rice cracker brown rice, plain as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Snacks, rice cracker brown rice, plain vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 1 pound of Snacks, rice cracker brown rice, plain has 1.6 times more Copper, 4.4 times more Magnesium, 1.4 times more Manganese, 2.9 times more Phosphorus and 4.8 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 2.5 times more Calcium, 1.8 times more Iron and 1.5 times more Potassium than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain similar levels of Sodium per one pound.
• 1 pound of Snacks, rice cracker brown rice, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, rice cracker brown rice, plain has 1.2 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 4 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy, Fat and Carbohydrate per one pound.
• 1 pound of Snacks, rice cracker brown rice, plain provide inadequate amounts of Omega 3