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

Macros Ratio

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

Macro Nutrients

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	22.3% 648kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	9.26% 1.57g	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	89% 116g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	19% 10.6g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cakes, brown rice, sesame seed	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	17% 0.22mg	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	6.38% 25.5μg	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	4.72% 4.25mg	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, sesame seed	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	61.4% 0.55mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	265% 6.1mg	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	76% 532mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	37.4% 20.6μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	53.8% 807mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	38.7% 4.25mg	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, sesame seed 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, sesame seed 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, sesame seed:

• 5 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 2.1 times more Vitamin B1 and 2.4 times more Vitamin B2 than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 9 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B9 and 6 times more Vitamin C than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cakes, brown rice, sesame seed provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin C
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 6.2 times more Calcium, 1.3 times more Iron and 2.5 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 1.3 times more Copper, 3.3 times more Magnesium, 7.6 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium and 3.3 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 4.4 times more Fat, 14.2 times more Saturated Fat, 4 times more Omega 3 and 1.8 times more Omega 6 than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 2.3 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, sesame seed offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.