Comparing Nutrients in 300 calories Snacks, pretzels, hard, plain, salted VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Weight per 300 calories

• Snacks, pretzels, hard, plain, salted: 78g
• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 83g

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

Which food has more nutrients per 300 calories - Snacks, pretzels, hard, plain, salted or Snacks, pretzels, hard, whole-wheat including both salted and unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.31g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.07% 0.033g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	3.85% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	52% 67.4g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	0.33% 0.24g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7% 2.66g	16.8% 6.4g	38g per day for Men 19-50 years
Protein	14% 7.84g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	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	27.6% 0.33mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.03% 0.25mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.45% 0.058mg	17.5% 0.23mg	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	32.4% 130μg	11% 44.8μg	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	1.82% 1.64mg	0.92% 0.83mg	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	2.45% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.82% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	2.1% 21mg	2.32% 23.2mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	25.8% 0.23mg	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	44.7% 3.58mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.9% 25mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	96% 2.2mg	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	14.3% 100mg	14.8% 104mg	700mg per day for Men 19-50 years
Potassium	5.12% 174mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	6.25% 3.44μg	NA	55μg per day for Men 19-50 years
Sodium	64.6% 969mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	4.67% 0.51mg	11mg per day for Men 19-50 years
Water	0.066% 2.45g	0.087% 3.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, pretzels, hard, plain, salted vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• Snacks, pretzels, hard, plain, salted have 2.9 times more Vitamin B9 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.9 times more Vitamin B6 than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Snacks, pretzels, hard, plain, salted 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 300 kcal.

Comparing minerals per 300 calories for Snacks, pretzels, hard, plain, salted vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• Snacks, pretzels, hard, plain, salted have 1.6 times more Iron, 5.8 times more Sodium and 1.6 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.9 times more Copper, 2.8 times more Manganese and 2 times more Potassium than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Magnesium and Phosphorus per 300 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, pretzels, hard, plain, salted have 1.5 times more Omega 3 and 1.5 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.4 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.