Comparing Nutrients in 500 calories Snacks, corn cakes, very low sodium VS Snacks, pretzels, hard, plain, made with unenriched flour, salted

Weight per 500 calories

• Snacks, corn cakes, very low sodium: 129g
• Snacks, pretzels, hard, plain, made with unenriched flour, salted: 131g

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

Discover which food has more nutrients per 500 calories - Snacks, corn cakes, very low sodium or Snacks, pretzels, hard, plain, made with unenriched flour, salted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes, very low sodium	8%	6%	86%
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%

Macro Nutrients

	Snacks, corn cakes, very low sodium	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	3.08% 0.98g	32g per day for Men 19-50 years
Omega 3	2.42% 0.039g	4.92% 0.079g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	8.88% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	NA	9.67% 3.67g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes, very low sodium	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Vitamin A	1.72% 15.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.97% 0.065mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	7.56% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.7% 0.15mg	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	6.14% 24.5μg	27.2% 109μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes, very low sodium	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Calcium	2.45% 24.5mg	4.72% 47.2mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	38.5% 0.35mg	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	22.6% 1.8mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	102% 2.35mg	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	29% 203mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	5.64% 192mg	3400mg per day for Men 19-50 years
Selenium	23.3% 12.8μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	150% 2251mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.94g	0.12% 4.33g	3700g per day for Men 19-50 years

Snacks, Corn Cakes, Very Low Sodium VS Snacks, Pretzels, Hard, Plain, Made With Unenriched Flour, Salted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, corn cakes, very low sodium or Snacks, pretzels, hard, plain, made with unenriched flour, salted?

Lets compare vitamin content per 500 calories of Snacks, corn cakes, very low sodium vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• 500 calories of Snacks, corn cakes, very low sodium have 1.4 times more Vitamin B1, 2.6 times more Vitamin B3 and 2.8 times more Vitamin B5 than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 500 kcal of Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 2 times more Vitamin B2 and 4.4 times more Vitamin B9 than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Snacks, pretzels, hard, plain, made with unenriched flour, salted provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin B2 and Vitamin B9
• 500 calories of Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin B5
• Both Snacks, corn cakes, very low sodium as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Snacks, corn cakes, very low sodium vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• 500 calories of Snacks, corn cakes, very low sodium have 1.6 times more Copper, 3.2 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Selenium and 2.3 times more Zinc than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 500 kcal of Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 62.2 times more Sodium than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Snacks, pretzels, hard, plain, made with unenriched flour, salted contain similar levels of Iron and Manganese per 500 calories.
• Both Snacks, corn cakes, very low sodium as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Snacks, corn cakes, very low sodium and Snacks, pretzels, hard, plain, made with unenriched flour, salted have similar amounts of macro-nutrients per 500 kcal
• Both Snacks, corn cakes, very low sodium and Snacks, pretzels, hard, plain, made with unenriched flour, salted offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Snacks, corn cakes, very low sodium as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.