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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cracker brown rice, plain	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	2.24% 2.17g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	15.8% 5.04g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	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	48.6% 63g	36% 46.5g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	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	8.57% 3.26g	4.15% 1.58g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cracker brown rice, plain	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	3.94% 0.047mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.84% 0.13mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	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	4.07% 16.3μg	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% 0mg	0.36% 0.33mg	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	3.2% 0.48mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.47μg	6.07% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	0.85% 8.53mg	4.86% 48.6mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	14.4% 1.16mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	24% 102mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	40% 279mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	4.34% 148mg	3400mg per day for Men 19-50 years
Selenium	34.7% 19μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	8.58% 129mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.044% 1.64g	3700g per day for Men 19-50 years

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

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

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

• Snacks, rice cracker brown rice, plain have 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.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 5.7 times more Calcium and 2.9 times more Sodium than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, rice cracker brown rice, plain have 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.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 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.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Energy per 300 kcal.
• Both Snacks, rice cracker brown rice, plain as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.