Comparing Nutrients in 300 calories Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Weight per 300 calories

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 83g
• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor: 65.6g

Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 1.3 times more energy per unit of mass than Snacks, pretzels, hard, whole-wheat including both salted and unsalted, which is very high in comparison to other foods. Snacks, pretzels, hard, whole-wheat including both salted and unsalted having high energy density.

Which food has more nutrients per 300 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Snacks, pretzels, hard, confectioner's coating, chocolate-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	15.8% 5.04g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	36% 46.5g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	16.8% 6.4g	4.15% 1.58g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.36mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	8.7% 0.11mg	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	11% 44.8μg	1.48% 5.9μg	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	0.92% 0.83mg	0.36% 0.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.07% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	4.86% 48.6mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	22% 0.2mg	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	28% 2.23mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.9% 25mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	16% 0.37mg	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	14.8% 104mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	4.34% 148mg	3400mg per day for Men 19-50 years
Selenium	NA	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	4.67% 0.51mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.044% 1.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 10.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6 and 7.6 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.7 times more Iron, 6 times more Manganese and 2.4 times more Potassium than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 2.1 times more Calcium and 2.2 times more Sodium than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.4 times more Carbohydrate, 4.1 times more Fiber and 1.9 times more Protein than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 5.1 times more Fat, 10.9 times more Saturated Fat, 3.2 times more Omega 3 and 2 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Energy per 300 kcal.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.