Comparing Nutrients in 5 ounces Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, rice cakes, brown rice, sesame seed

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	17.7% 513kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.1g	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	88.6% 115g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	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	28.7% 11g	20% 7.65g	38g per day for Men 19-50 years
Protein	28% 15.7g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	52% 0.62mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.27mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	19% 76.5μg	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	1.57% 1.4mg	4.72% 4.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	47.7% 3.8mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	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	25.3% 177mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	19% 288mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.15% 5.53g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, rice cakes, brown rice, sesame seed per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted 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, whole-wheat including both salted and unsalted vs Snacks, rice cakes, brown rice, sesame seed:

• 5 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 9.2 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B6 and 3 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 1.8 times more Vitamin B5 and 3 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, rice cakes, brown rice, sesame seed provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin C
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted 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, whole-wheat including both salted and unsalted vs Snacks, rice cakes, brown rice, sesame seed:

• 5 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.3 times more Calcium, 1.7 times more Iron and 1.5 times more Potassium than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 1.4 times more Copper, 4.5 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus and 4.8 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, rice cakes, brown rice, sesame seed contain similar levels of Sodium per five ounces.
• 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, whole-wheat including both salted and unsalted have 1.4 times more Fiber and 1.5 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 1.5 times more Fat and 1.4 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, rice cakes, brown rice, sesame seed offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.