Comparing Nutrients in 5 ounces Pretzels, soft, unsalted VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	7%	41%	52%

Macro Nutrients

	Pretzels, soft, unsalted	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Energy	17% 489kcal	24% 696kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	NA	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	70.5% 92g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	13.8% 10g	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	6.34% 2.4g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	17.5% 2.8mg	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	2.2% 0.028mg	29.3% 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	8.5% 34μg	0% 0μg	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	1.4% 1.28mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	NA	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	69.5% 5.56mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	20.6% 86.5mg	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	16% 112mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	NA	55μg per day for Men 19-50 years
Sodium	24% 357mg	66.6% 999mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Pretzels, soft, unsalted versus 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pretzels, soft, unsalted vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor:

• 5 ounces of Pretzels, soft, unsalted have 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3 and more Vitamin B9 than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain more Vitamin A and 13.5 times more Vitamin B6 than Pretzels, soft, unsalted.
• 5 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin A and Vitamin B6
• 5 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor have insufficient amounts of Vitamin B9
• Both Pretzels, soft, unsalted as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Pretzels, soft, unsalted vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor:

• 5 ounces of Pretzels, soft, unsalted have 2.8 times more Iron than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain 1.8 times more Calcium, 2.9 times more Magnesium, 3.1 times more Phosphorus, 2.7 times more Potassium, 2.8 times more Sodium and 1.4 times more Zinc than Pretzels, soft, unsalted.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain 1.4 times more Energy, 7.2 times more Fat, 4.2 times more Saturated Fat, 28.2 times more Sugars and 4.8 times more Fiber than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor offer comparable quantities of Carbohydrate and Protein per five ounces.