Comparing Nutrients in 5 ounces Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, trail mix, regular, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Snacks, trail mix, regular, unsalted	11%	53%	36%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Energy	18.6% 540kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	24.6% 7.87g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	80% 13.6g	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	49% 63.6g	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	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.88mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	41.7% 6.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	32.5% 0.42mg	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	25% 101μg	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	2.2% 2mg	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, trail mix, regular, unsalted	Recommended Dietary Allowance
Calcium	5.1% 51mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	155% 1.4mg	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	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	63.7% 1.47mg	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	70% 489mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	28.6% 971mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	NA	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, trail mix, regular, 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, trail mix, regular, 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, trail mix, regular, unsalted:

• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 3.1 times more Vitamin B2 and 2.4 times more Vitamin B9 than Snacks, trail mix, regular, unsalted.
• While 5 oz of Snacks, trail mix, regular, unsalted contain 3.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Snacks, trail mix, regular, unsalted provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, trail mix, regular, unsalted:

• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.4 times more Iron, 1.7 times more Manganese and 25 times more Sodium than Snacks, trail mix, regular, unsalted.
• While 5 oz of Snacks, trail mix, regular, unsalted contain 2.2 times more Calcium, 3.7 times more Copper, 4.5 times more Magnesium, 3.1 times more Phosphorus, 4.7 times more Potassium and 3.8 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.8 times more Carbohydrate than Snacks, trail mix, regular, unsalted.
• While 5 oz of Snacks, trail mix, regular, unsalted contain 8.4 times more Fat, 7.4 times more Saturated Fat, 8.3 times more Omega 6 and 1.5 times more Protein than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Snacks, trail mix, regular, unsalted offer comparable quantities of Energy and Omega 3 per five ounces.