Comparing Nutrients in 5 ounces Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	18.6% 540kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	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	86.4% 112g	89% 116g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	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	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	23% 13g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.88mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	60.6% 242μg	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% 0mg	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	3.3% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	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	76.5% 6.12mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	23% 160mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, rice cakes, brown rice, sesame seed, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted versus 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 9.6 times more Vitamin B1, 7.3 times more Vitamin B2 and 9.5 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.4 times more Vitamin B3, 5.1 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin C
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 3 times more Calcium, 2.7 times more Iron and 62.5 times more Sodium than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.5 times more Copper, 3.9 times more Magnesium, 2.4 times more Manganese, 3.3 times more Phosphorus, 2 times more Potassium, 4.2 times more Selenium and 3.5 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.4 times more Saturated Fat and 1.5 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Snacks, rice cakes, brown rice, sesame seed, unsalted offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per five ounces.