Comparing Nutrients in 5 ounces Snacks, pretzels, hard, plain, salted VS Snacks, rice cracker brown rice, plain

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, rice cracker brown rice, plain	9%	7%	84%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Energy	18.8% 544kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	8.1% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	89% 116g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	1.74% 1.26g	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	0.61% 0.44g	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	% 0.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	16.4% 0.21mg	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	59% 235μg	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	3.3% 2.98mg	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	4.44% 0.67mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	70% 0.63mg	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	81% 6.5mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	230% 5.3mg	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	26% 181mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	117% 1758mg	15.7% 235mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.12% 4.44g	0.22% 8.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, pretzels, hard, plain, salted vs Snacks, rice cracker brown rice, plain:

• Snacks, pretzels, hard, plain, salted have 7 times more Vitamin B1, 2 times more Vitamin B2, 7.9 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cracker brown rice, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, pretzels, hard, plain, salted vs Snacks, rice cracker brown rice, plain:

• Snacks, pretzels, hard, plain, salted have 2.5 times more Calcium, 3.1 times more Iron and 7.5 times more Sodium than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 2.9 times more Copper, 4.5 times more Magnesium, 3.7 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium and 2.9 times more Zinc than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 5 ounces:

• Snacks, pretzels, hard, plain, salted have 6.4 times more Omega 3, 1.3 times more Omega 6, 2.5 times more Sugars and 1.2 times more Protein than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 1.5 times more Saturated Fat than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, rice cracker brown rice, plain have similar amounts of Energy, Fat, Carbohydrate and Fiber per 5 oz.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cracker brown rice, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.