Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, salted VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Weight per 500 calories

• Snacks, pretzels, hard, plain, salted: 130g
• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 138g

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, salted or Snacks, pretzels, hard, whole-wheat including both salted and unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.45% 0.055g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	86.4% 112g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	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	0.56% 0.4g	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	% 0.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.7% 4.43g	28% 10.6g	38g per day for Men 19-50 years
Protein	23.3% 13g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	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	46% 0.55mg	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	29% 0.38mg	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	54% 216μg	18.6% 74.6μg	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	3.04% 2.73mg	1.53% 1.4mg	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	4.08% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.04% 3.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.87% 38.7mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	43% 0.39mg	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	74.5% 5.96mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	9% 37.8mg	9.87% 41.4mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	160% 3.68mg	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	24% 167mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	8.54% 290mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.73μg	NA	55μg per day for Men 19-50 years
Sodium	108% 1615mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.11% 4.08g	0.15% 5.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, plain, salted vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• Snacks, pretzels, hard, plain, salted have 2.9 times more Vitamin B9 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.9 times more Vitamin B6 than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted 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 500 kcal.

Comparing minerals per 500 calories for Snacks, pretzels, hard, plain, salted vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• Snacks, pretzels, hard, plain, salted have 1.6 times more Iron, 5.8 times more Sodium and 1.6 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 Copper, 2.8 times more Manganese and 2 times more Potassium than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Magnesium and Phosphorus per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, pretzels, hard, plain, salted have 1.5 times more Omega 3 and 1.5 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.4 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.