Comparing Nutrients in 300 calories Snacks, pretzels, hard, confectioner's coating, chocolate-flavor VS Snacks, rice cracker brown rice, plain

Weight per 300 calories

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor: 65.6g
• Snacks, rice cracker brown rice, plain: 77.5g

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

Which food has more nutrients per 300 calories - Snacks, pretzels, hard, confectioner's coating, chocolate-flavor or Snacks, rice cracker brown rice, plain?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%
Snacks, rice cracker brown rice, plain	9%	7%	84%

Macro Nutrients

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	15.8% 5.04g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	4.42% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.5g	48.6% 63g	130g per day for Men 19-50 years
Sugars	35% 25.5g	0.95% 0.69g	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	4.15% 1.58g	8.57% 3.26g	38g per day for Men 19-50 years
Protein	8.8% 4.92g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	3.94% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9.84% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.96% 0.5mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	8.94% 0.12mg	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	1.48% 5.9μg	4.07% 16.3μg	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	0.36% 0.33mg	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	2.7% 0.41mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.07% 7.3μg	1.23% 1.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Calcium	4.86% 48.6mg	0.85% 8.53mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	38.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	16.4% 1.3mg	14.4% 1.16mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	24% 102mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	126% 2.9mg	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	13.6% 95mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	4.34% 148mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	34.7% 19μg	55μg per day for Men 19-50 years
Sodium	25% 374mg	8.58% 129mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	21% 2.33mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor vs Snacks, rice cracker brown rice, plain:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 1.4 times more Vitamin B1 and 4.9 times more Vitamin K than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 11.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cracker brown rice, plain have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 300 kcal.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor as well as Snacks, rice cracker brown rice, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, pretzels, hard, confectioner's coating, chocolate-flavor vs Snacks, rice cracker brown rice, plain:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 5.7 times more Calcium and 2.9 times more Sodium than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 1.7 times more Copper, 3.8 times more Magnesium, 7.8 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium and 3.9 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cracker brown rice, plain have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 5.1 times more Fat, 11.4 times more Saturated Fat, 13.5 times more Omega 3, 1.7 times more Omega 6 and 36.9 times more Sugars than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 1.4 times more Carbohydrate, 2.1 times more Fiber and 1.3 times more Protein than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cracker brown rice, plain have similar amounts of Energy per 300 kcal.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor as well as Snacks, rice cracker brown rice, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.