Comparing Nutrients in 300 calories Snacks, pretzels, hard, plain, salted VS Snacks, rice cakes, brown rice, sesame seed

Weight per 300 calories

• Snacks, pretzels, hard, plain, salted: 78g
• Snacks, rice cakes, brown rice, sesame seed: 76.5g

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

Discover which food has more nutrients per 300 calories - Snacks, pretzels, hard, plain, salted or Snacks, rice cakes, brown rice, sesame seed?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.31g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.9% 0.031g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	5% 0.85g	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	48% 62.4g	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	11% 4.13g	38g per day for Men 19-50 years
Protein	14% 7.84g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Snacks, rice cakes, brown rice, sesame seed	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	3.06% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.03% 0.25mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.45% 0.058mg	9.12% 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	32.4% 130μg	3.44% 13.8μg	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	2.55% 2.3mg	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, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	2.1% 21mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	33% 0.3mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	143% 3.3mg	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	41% 287mg	700mg per day for Men 19-50 years
Potassium	5.12% 174mg	6.53% 222mg	3400mg per day for Men 19-50 years
Selenium	6.25% 3.44μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	64.6% 969mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.066% 2.45g	0.12% 4.5g	3700g per day for Men 19-50 years

Snacks, Pretzels, Hard, Plain, Salted VS Snacks, Rice Cakes, Brown Rice, Sesame Seed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, pretzels, hard, plain, salted or Snacks, rice cakes, brown rice, sesame seed?

Lets compare vitamin content per 300 calories of Snacks, pretzels, hard, plain, salted vs Snacks, rice cakes, brown rice, sesame seed:

• 300 calories of Snacks, pretzels, hard, plain, salted have 9 times more Vitamin B1, 4 times more Vitamin B2 and 9.4 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed.
• While 300 kcal of Snacks, rice cakes, brown rice, sesame seed contain 1.3 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Snacks, pretzels, hard, plain, salted.
• 300 calories of Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Snacks, pretzels, hard, plain, salted vs Snacks, rice cakes, brown rice, sesame seed:

• 300 calories of Snacks, pretzels, hard, plain, salted have 3 times more Iron and 5.6 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• While 300 kcal of Snacks, rice cakes, brown rice, sesame seed contain 2.4 times more Copper, 4.6 times more Magnesium, 4.1 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium, 5.4 times more Selenium and 2.8 times more Zinc than Snacks, pretzels, hard, plain, salted.
• 300 calories of Snacks, pretzels, hard, plain, salted lack sufficient amounts of Magnesium and Potassium
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, pretzels, hard, plain, salted have 1.3 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• While 300 kcal of Snacks, rice cakes, brown rice, sesame seed contain 1.6 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, rice cakes, brown rice, sesame seed offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cakes, brown rice, sesame seed provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.