Comparing Nutrients in 300 calories Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE VS Pretzels, soft, unsalted

Weight per 300 calories

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE: 74.4g
• Pretzels, soft, unsalted: 87g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE or Pretzels, soft, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.36% 9.07g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	5.77% 0.092g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	0.3% 0.22g	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	0.38% 0.28g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 6.9g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	3.9% 1.48g	38g per day for Men 19-50 years
Protein	27.6% 15.4g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Pretzels, soft, unsalted	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	29.7% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.6mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	237% 12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	1.34% 0.017mg	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	197% 787μg	5.2% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	199% 4.76μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.2% 50.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41.7% 6.25mg	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	66% 660mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.032% 1.27μg	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	132% 10.6mg	42.6% 3.4mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	4.35% 18.3mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	NA	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	83.5% 584mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	9.02% 307mg	2.25% 76.5mg	3400mg per day for Men 19-50 years
Selenium	84.6% 46.5μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	19% 287mg	14.6% 219mg	1500mg per day for Men 19-50 years
Zinc	65.8% 7.24mg	7.43% 0.82mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.35% 13g	3700g per day for Men 19-50 years

Formulated Bar, LUNA BAR, NUTZ OVER CHOCOLATE VS Pretzels, Soft, Unsalted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE or Pretzels, soft, unsalted?

Lets compare vitamin content per 300 calories of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Pretzels, soft, unsalted:

• 300 calories of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have more Vitamin A, 8.9 times more Vitamin B2, 7.4 times more Vitamin B3, 102.7 times more Vitamin B6, 37.7 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, 13.3 times more Vitamin E and 12.9 times more Vitamin K than Pretzels, soft, unsalted.
• While 300 kcal of Pretzels, soft, unsalted contain 4 times more Vitamin B1 than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• 300 calories of Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 300 calories for Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Pretzels, soft, unsalted:

• 300 calories of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have 33 times more Calcium, 9.6 times more Copper, 3.1 times more Iron, 13.4 times more Magnesium, 8.5 times more Phosphorus, 4 times more Potassium, 3.1 times more Selenium, 1.3 times more Sodium and 8.9 times more Zinc than Pretzels, soft, unsalted.
• 300 calories of Pretzels, soft, unsalted lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have 3.4 times more Fat, 6.8 times more Saturated Fat, 2.5 times more Omega 6, 57.9 times more Sugars, 2.2 times more Fiber and 2.2 times more Protein than Pretzels, soft, unsalted.
• While 300 kcal of Pretzels, soft, unsalted contain 1.6 times more Carbohydrate than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Pretzels, soft, unsalted offer comparable quantities of Energy per 300 calories.
• 300 calories of Pretzels, soft, unsalted provide inadequate amounts of Omega 6 and Fiber
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE as well as Pretzels, soft, unsalted provide inadequate amounts of Omega 3 in 300 calories.