Comparing Nutrients in 5 ounces Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Pretzels, soft

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Pretzels, soft	10%	8%	82%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Energy	22.7% 658kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	25.7% 25g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	56.2% 18g	3.08% 0.99g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	7.44% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.7% 95g	75.7% 98g	130g per day for Men 19-50 years
Sugars	54% 39g	0.49% 0.35g	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	11.6% 4.4g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	25% 14g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	2.2% 0.028mg	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	28.7% 115μg	8.5% 34μg	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	1.57% 1.4mg	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	7.75% 1.16mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Calcium	8.5% 85mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	20% 0.18mg	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	56.3% 4.5mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	56% 393mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	23.7% 356mg	19% 288mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.57% 21.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Pretzels, soft:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 17.5 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 5.9 times more Vitamin K than Pretzels, soft.
• While Pretzels, soft contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.4 times more Vitamin B3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Pretzels, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Pretzels, soft:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 2.6 times more Calcium, 2.9 times more Copper, 4.8 times more Magnesium, 3.5 times more Phosphorus, 3.7 times more Potassium, 1.2 times more Sodium and 1.7 times more Zinc than Pretzels, soft.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Pretzels, soft have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.4 times more Energy, 5.7 times more Fat, 18.3 times more Saturated Fat, 1.8 times more Omega 6, 110.1 times more Sugars and 1.8 times more Fiber than Pretzels, soft.
• While Pretzels, soft contain 5 times more Omega 3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Pretzels, soft have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Pretzels, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.