Comparing Nutrients in 5 ounces Pretzels, soft, unsalted VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	17% 489kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	43.2% 42g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	37% 12g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.26g	97% 16.5g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	1.8% 1.3g	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	% 1.3g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	50% 0.65mg	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	12.4% 49.6μg	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	0% 0mg	50.6% 45.5mg	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	47.6% 7.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	33.8% 40.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	31% 0.28mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	NA	17% 0.39mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	32.8% 1114mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	0.08% 2.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Snacks, plantain chips, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Pretzels, soft, unsalted versus 5 oz of Snacks, plantain chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pretzels, soft, unsalted vs Snacks, plantain chips, salted:

• 5 ounces of Pretzels, soft, unsalted have 6.3 times more Vitamin B1, 7.3 times more Vitamin B2 and 5.3 times more Vitamin B3 than Snacks, plantain chips, salted.
• While 5 oz of Snacks, plantain chips, salted contain more Vitamin A, 23 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 9.3 times more Vitamin E and 10.6 times more Vitamin K than Pretzels, soft, unsalted.
• 5 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Pretzels, soft, unsalted as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pretzels, soft, unsalted vs Snacks, plantain chips, salted:

• 5 ounces of Pretzels, soft, unsalted have 2.6 times more Calcium, 4 times more Iron, 43 times more Selenium, 1.2 times more Sodium and 2.5 times more Zinc than Snacks, plantain chips, salted.
• While 5 oz of Snacks, plantain chips, salted contain 1.6 times more Copper, 3.4 times more Magnesium and 8.9 times more Potassium than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, plantain chips, salted contain similar levels of Phosphorus per five ounces.
• 5 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pretzels, soft, unsalted have 3.6 times more Protein than Snacks, plantain chips, salted.
• While 5 oz of Snacks, plantain chips, salted contain 1.5 times more Energy, 9.5 times more Fat, 12 times more Saturated Fat, 1.4 times more Omega 3, 13 times more Omega 6 and 2.1 times more Fiber than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, plantain chips, salted offer comparable quantities of Carbohydrate per five ounces.