Comparing Nutrients in 500 calories Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Weight per 500 calories

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 138g
• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor: 109g

Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 1.3 times more energy per unit of mass than Snacks, pretzels, hard, whole-wheat including both salted and unsalted, which is very high in comparison to other foods. Snacks, pretzels, hard, whole-wheat including both salted and unsalted having high energy density.

Which food has more nutrients per 500 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Snacks, pretzels, hard, confectioner's coating, chocolate-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	26.3% 8.4g	32g per day for Men 19-50 years
Omega 3	3.45% 0.055g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	13% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	NA	58.6% 42.5g	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	28% 10.6g	6.9% 2.63g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.6% 0.61mg	9.03% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9.03mg	5.47% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	14.5% 0.19mg	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	18.6% 74.6μg	2.46% 9.85μg	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	1.53% 1.4mg	0.61% 0.55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.52% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	3.87% 38.7mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	36.7% 0.33mg	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	46.4% 3.7mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.87% 41.4mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	26.7% 0.61mg	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	24.7% 173mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	41.5% 623mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.074% 2.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 10.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6 and 7.6 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.7 times more Iron, 6 times more Manganese and 2.4 times more Potassium than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 2.1 times more Calcium and 2.2 times more Sodium than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.4 times more Carbohydrate, 4.1 times more Fiber and 1.9 times more Protein than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 5.1 times more Fat, 10.9 times more Saturated Fat, 3.2 times more Omega 3 and 2 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Energy per 500 kcal.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.