Comparing Nutrients in 300 calories Snacks, Pretzels, gluten- free made with cornstarch and potato flour VS Snacks, peas, roasted, wasabi-flavored

Weight per 300 calories

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour: 77g
• Snacks, peas, roasted, wasabi-flavored: 69.4g

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

Which food has more nutrients per 300 calories - Snacks, Pretzels, gluten- free made with cornstarch and potato flour or Snacks, peas, roasted, wasabi-flavored?

Macros Ratio

	Protein	Fat	Carbs
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.14g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	7.97% 2.55g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	7.43% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	33.2% 43g	130g per day for Men 19-50 years
Sugars	4.5% 3.25g	13.5% 9.8g	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	0.75% 0.54g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 8.8g	g per day for Men 19-50 years
Fiber	6.7% 2.54g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.94% 53.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.96% 0.012mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.18% 0.002mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	6.65% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.03% 0.039mg	29.3% 0.38mg	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	0.39% 1.54μg	24% 96μg	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	0.26% 0.23mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.5% 0.83mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.39μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	0% 0mg	8.54% 85.4mg	1000mg per day for Men 19-50 years
Copper	4.46% 0.04mg	34.3% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.002% 0.077μg	0% 0μg	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	4.43% 0.35mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.4mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	2.18% 0.05mg	38% 0.87mg	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	2.3% 16mg	26.8% 188mg	700mg per day for Men 19-50 years
Potassium	1.57% 53.2mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	80.6% 1208mg	14% 208mg	1500mg per day for Men 19-50 years
Zinc	0.63% 0.069mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.14% 5.33g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Snacks, peas, roasted, wasabi-flavored:

• Snacks, peas, roasted, wasabi-flavored contain more Vitamin A, 36.9 times more Vitamin B1, 94.2 times more Vitamin B2, 19.6 times more Vitamin B3, 13.9 times more Vitamin B5, 9.7 times more Vitamin B6, 62.1 times more Vitamin B9, 1.9 times more Vitamin E and 90.6 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Snacks, peas, roasted, wasabi-flavored:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 5.8 times more Sodium than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain more Calcium, 7.7 times more Copper, 7.4 times more Iron, 13.1 times more Magnesium, 17.4 times more Manganese, 11.6 times more Phosphorus, 9.6 times more Potassium, 2.9 times more Selenium and 33.1 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 1.4 times more Carbohydrate than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 1.9 times more Fat, 1.4 times more Saturated Fat, 7.9 times more Omega 3, 2.7 times more Omega 6, 3 times more Sugars and 3.6 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Snacks, peas, roasted, wasabi-flavored have similar amounts of Energy and Fiber per 300 kcal.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.