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

Weight per 300 calories

• Snacks, rice cracker brown rice, plain: 77.5g
• 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, rice cracker brown rice, plain or Snacks, pretzels, hard, whole-wheat including both salted and unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cracker brown rice, plain	9%	7%	84%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, rice cracker brown rice, plain	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	2.24% 2.17g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	2.07% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	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	48.6% 63g	52% 67.4g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	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	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	16.8% 6.4g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cracker brown rice, plain	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	3.94% 0.047mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.84% 0.13mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	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	4.07% 16.3μg	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	0% 0mg	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	3.2% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	0.85% 8.53mg	2.32% 23.2mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	25.8% 0.23mg	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	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	24% 102mg	5.9% 25mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	40% 279mg	14.8% 104mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	34.7% 19μg	NA	55μg per day for Men 19-50 years
Sodium	8.58% 129mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	4.67% 0.51mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.087% 3.23g	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, whole-wheat including both salted and unsalted:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 7.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Snacks, rice cracker brown rice, plain 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, rice cracker brown rice, plain vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• Snacks, rice cracker brown rice, plain have 1.5 times more Copper, 4.1 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus and 4.5 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 Iron, 1.6 times more Potassium and 1.3 times more Sodium than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain 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, whole-wheat including both salted and unsalted contain 2 times more Fiber and 1.4 times more Protein than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Snacks, rice cracker brown rice, plain as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.