Comparing Nutrients in 5 ounces Pretzels, soft, unsalted VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Pretzels, soft, unsalted	Salted Soy Chips	Recommended Dietary Allowance
Energy	17% 489kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.26g	30% 5.13g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	3.5% 2.55g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Salted Soy Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	26.4% 4.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	56% 0.73mg	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	85% 340μg	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	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	5.1% 0.77mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Salted Soy Chips	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	387% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	NA	126% 2.9mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	79.6% 1194mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pretzels, soft, unsalted vs Salted Soy Chips:

• Pretzels, soft, unsalted have 1.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 25.7 times more Vitamin B6, 10 times more Vitamin B9, 1.9 times more Vitamin E and 4.4 times more Vitamin K than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Salted Soy Chips or Crisps Snacks have similar amounts of Vitamin B2 per 5 oz.
• Both Pretzels, soft, unsalted as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pretzels, soft, unsalted vs Salted Soy Chips:

• Pretzels, soft, unsalted have 11.3 times more Phosphorus, 12.6 times more Potassium and 1.4 times more Selenium than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 7.4 times more Calcium, 19.5 times more Copper, 1.3 times more Iron, 8.1 times more Magnesium, 3.3 times more Sodium and 1.6 times more Zinc than Pretzels, soft, unsalted.

Comparison of macro-nutrients per 5 ounces:

• Pretzels, soft, unsalted have 1.3 times more Carbohydrate than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 2.4 times more Fat, 1.6 times more Saturated Fat, 7.2 times more Omega 3, 4.1 times more Omega 6, 7.2 times more Sugars, 2.1 times more Fiber and 3.2 times more Protein than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Salted Soy Chips or Crisps Snacks have similar amounts of Energy per 5 oz.
• Both Pretzels, soft, unsalted as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.