Comparing Nutrients in 5 ounces Snacks, pretzels, hard, confectioner's coating, chocolate-flavor VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	22.3% 648kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	8.75% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	87.3% 114g	130g per day for Men 19-50 years
Sugars	76% 55g	NA	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	8.95% 3.4g	14% 5.4g	38g per day for Men 19-50 years
Protein	19% 10.6g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	71.7% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	33% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	14% 0.18mg	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	3.2% 12.8μg	7.44% 29.8μg	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	0.79% 0.71mg	0% 0mg	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	5.86% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	60% 0.54mg	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	35.4% 2.83mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	381% 8.76mg	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	29.4% 206mg	77% 539mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	37.4% 20.6μg	42.3% 23.2μg	55μg per day for Men 19-50 years
Sodium	53.8% 807mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, confectioner's coating, chocolate-flavor VS Snacks, rice cakes, brown rice, buckwheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor versus 5 oz of Snacks, rice cakes, brown rice, buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor vs Snacks, rice cakes, brown rice, buckwheat:

• 5 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.3 times more Vitamin B6 than Snacks, rice cakes, brown rice, buckwheat.
• While 5 oz of Snacks, rice cakes, brown rice, buckwheat contain 10.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.3 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, pretzels, hard, confectioner's coating, chocolate-flavor vs Snacks, rice cakes, brown rice, buckwheat:

• 5 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 6.7 times more Calcium, 1.8 times more Iron and 4.9 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• While 5 oz of Snacks, rice cakes, brown rice, buckwheat contain 1.3 times more Copper, 3.7 times more Magnesium, 11 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cakes, brown rice, buckwheat contain similar levels of Selenium per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 1.2 times more Energy, 4.8 times more Fat, 12 times more Saturated Fat, 2.3 times more Omega 3 and 1.9 times more Omega 6 than Snacks, rice cakes, brown rice, buckwheat.
• While 5 oz of Snacks, rice cakes, brown rice, buckwheat contain 1.6 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cakes, brown rice, buckwheat offer comparable quantities of Carbohydrate and Protein per five ounces.