Comparing Nutrients in 5 ounces Pretzels, soft, unsalted VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	17% 489kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	20.8% 6.64g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.26g	10% 1.73g	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	65% 84.5g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	53.4% 38.7g	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	22% 8.36g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	45.3% 25.3g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	117% 1.52mg	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	76% 305μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	190% 4.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.4% 27.4mg	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	5.1% 0.77mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	61.5% 615mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.014% 0.57μg	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	92% 7.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	68.3% 1.57mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	62.2% 6.85mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	0.36% 13.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 5 oz

Compare the macro and micronutrient content in 5 oz of Pretzels, soft, unsalted versus 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pretzels, soft, unsalted vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 5 ounces of Pretzels, soft, unsalted have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin A, 53.7 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, more Vitamin C and 19 times more Vitamin E than Pretzels, soft, unsalted.
• 5 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C
• 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• Both Pretzels, soft, unsalted as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pretzels, soft, unsalted vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 5 ounces of Pretzels, soft, unsalted have 2.8 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 18.9 times more Calcium, 6.3 times more Copper, 1.3 times more Iron, 4.1 times more Magnesium, 3.3 times more Phosphorus, 3.4 times more Potassium, 1.9 times more Sodium and 5.1 times more Zinc than Pretzels, soft, unsalted.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pretzels, soft, unsalted have 1.2 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 3 times more Fat, 6.7 times more Saturated Fat, 1.4 times more Omega 6, 109.2 times more Sugars, 3.5 times more Fiber and 2.2 times more Protein than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors offer comparable quantities of Energy and Carbohydrate per five ounces.