Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Snacks, pretzels, hard, plain, made with unenriched flour, unsalted

Weight per 500 calories

• Snacks, pretzels, hard, plain, made with unenriched flour, salted: 131g
• Snacks, pretzels, hard, plain, made with unenriched flour, unsalted: 131g

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

Which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, made with unenriched flour, salted or Snacks, pretzels, hard, plain, made with unenriched flour, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%
Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.98g	3.08% 0.98g	32g per day for Men 19-50 years
Omega 3	4.92% 0.079g	4.92% 0.079g	1.6g per day for Men 19-50 years
Omega 6	8.88% 1.5g	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	80% 104g	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	9.67% 3.67g	9.67% 3.67g	38g per day for Men 19-50 years
Protein	21.3% 12g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.56% 0.38mg	7.56% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	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	27.2% 109μg	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, pretzels, hard, plain, made with unenriched flour, salted	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Calcium	4.72% 47.2mg	4.72% 47.2mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	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	27.4% 2.2mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	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	21% 148mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	5.64% 192mg	5.64% 192mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	150% 2251mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.33g	0.12% 4.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Snacks, pretzels, hard, plain, made with unenriched flour, unsalted:

Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have similar amounts of vitamins per 500 kcal
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Snacks, pretzels, hard, plain, made with unenriched flour, unsalted:

• Snacks, pretzels, hard, plain, made with unenriched flour, salted have 5.9 times more Sodium than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have similar amounts of macro-nutrients per 500 kcal
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.