Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Weight per 500 calories

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted: 131g
• Snacks, rice cakes, brown rice, sesame seed, unsalted: 128g

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

Discover which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, made with enriched flour, unsalted or Snacks, rice cakes, brown rice, sesame seed, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	5% 4.85g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.98g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	4.92% 0.079g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	8.88% 1.5g	8.33% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	80% 104g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	9.67% 3.67g	NA	38g per day for Men 19-50 years
Protein	21.3% 12g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.4% 0.6mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	8.34% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.56% 0.38mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	15.2% 0.2mg	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	56% 224μg	5.74% 23μg	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	4.25% 3.83mg	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	3.06% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.98% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	4.72% 47.2mg	1.53% 15.3mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	55.3% 0.5mg	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	71% 5.67mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	41.3% 173mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	238% 5.5mg	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	21% 148mg	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	5.64% 192mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	22% 328mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	0.12% 4.33g	0.2% 7.53g	3700g per day for Men 19-50 years

Snacks, Pretzels, Hard, Plain, Made With Enriched Flour, Unsalted VS Snacks, Rice Cakes, Brown Rice, Sesame Seed, Unsalted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, made with enriched flour, unsalted or Snacks, rice cakes, brown rice, sesame seed, unsalted?

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 500 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 9.9 times more Vitamin B1, 7.5 times more Vitamin B2 and 9.8 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 500 kcal of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.3 times more Vitamin B3, 4.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• 500 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin B5
• 500 calories of Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 500 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 2.8 times more Iron and 64.3 times more Sodium than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 500 kcal of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.4 times more Copper, 3.8 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium, 4 times more Selenium and 3.4 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• 500 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted lack sufficient amounts of Potassium
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.2 times more Protein than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Snacks, rice cakes, brown rice, sesame seed, unsalted offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Snacks, rice cakes, brown rice, sesame seed, unsalted provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.