Comparing Nutrients in 500 calories Snacks, Pretzels, gluten- free made with cornstarch and potato flour VS Snacks, peas, roasted, wasabi-flavored

Weight per 500 calories

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour: 129g
• Snacks, peas, roasted, wasabi-flavored: 116g

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

Which food has more nutrients per 500 calories - Snacks, Pretzels, gluten- free made with cornstarch and potato flour or Snacks, peas, roasted, wasabi-flavored?

Macros Ratio

	Protein	Fat	Carbs
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.84% 8.57g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	19% 6.12g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	55.4% 72g	130g per day for Men 19-50 years
Sugars	7.5% 5.42g	22.5% 16.3g	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	1.25% 0.9g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 14.7g	g per day for Men 19-50 years
Fiber	11% 4.24g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.9% 89μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.3% 0.004mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.8% 0.04mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.066mg	48.8% 0.63mg	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	0.64% 2.57μg	40% 160μg	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	0.43% 0.39mg	0% 0mg	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	9.17% 1.38mg	18% 2.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.54% 0.64μg	48.5% 58.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	0% 0mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	7.43% 0.067mg	57% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.003% 0.13μg	0% 0μg	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	7.4% 0.59mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	3.63% 0.084mg	63% 1.45mg	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	3.86% 27mg	44.6% 313mg	700mg per day for Men 19-50 years
Potassium	2.6% 88.7mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	5.14% 2.83μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	134% 2014mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	1.05% 0.12mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.22% 8.02g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Snacks, peas, roasted, wasabi-flavored:

• Snacks, peas, roasted, wasabi-flavored contain more Vitamin A, 36.9 times more Vitamin B1, 94.2 times more Vitamin B2, 19.6 times more Vitamin B3, 13.9 times more Vitamin B5, 9.7 times more Vitamin B6, 62.1 times more Vitamin B9, 1.9 times more Vitamin E and 90.6 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Snacks, peas, roasted, wasabi-flavored:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 5.8 times more Sodium than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain more Calcium, 7.7 times more Copper, 7.4 times more Iron, 13.1 times more Magnesium, 17.4 times more Manganese, 11.6 times more Phosphorus, 9.6 times more Potassium, 2.9 times more Selenium and 33.1 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 1.4 times more Carbohydrate than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 1.9 times more Fat, 1.4 times more Saturated Fat, 7.9 times more Omega 3, 2.7 times more Omega 6, 3 times more Sugars and 3.6 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Snacks, peas, roasted, wasabi-flavored have similar amounts of Energy and Fiber per 500 kcal.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.