Comparing Nutrients in 5 ounces Salted Soy Chips VS Pretzels, soft, unsalted

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Salted Soy Chips	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	19% 546kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	3.08% 0.99g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	7.44% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	77.5% 101g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	0.49% 0.35g	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	13% 4.96g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	67% 37.6g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	Pretzels, soft, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.22mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	2.2% 0.028mg	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	85% 340μg	8.5% 34μg	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	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	9.54% 1.43mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	24.2% 242mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	387% 3.5mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	92% 7.37mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	NA	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	1.4% 9.92mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	79.6% 1194mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.57% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Soy Chips VS Pretzels, soft, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Salted Soy Chips versus 5 oz of Pretzels, soft, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Salted Soy Chips vs Pretzels, soft, unsalted:

• 5 ounces of Salted Soy Chips have 1.2 times more Vitamin B2, 25.7 times more Vitamin B6, 10 times more Vitamin B9, 1.9 times more Vitamin E and 4.4 times more Vitamin K than Pretzels, soft, unsalted.
• While 5 oz of Pretzels, soft, unsalted contain 1.4 times more Vitamin B3 than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips and Pretzels, soft, unsalted provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• Both Salted Soy Chips or Crisps Snacks as well as Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Salted Soy Chips vs Pretzels, soft, unsalted:

• 5 ounces of Salted Soy Chips have 7.4 times more Calcium, 19.5 times more Copper, 1.3 times more Iron, 8.1 times more Magnesium, 3.3 times more Sodium and 1.6 times more Zinc than Pretzels, soft, unsalted.
• While 5 oz of Pretzels, soft, unsalted contain 11.3 times more Phosphorus, 12.6 times more Potassium and 1.4 times more Selenium than Salted Soy Chips or Crisps Snacks.
• 5 ounces of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Salted Soy Chips have 2.4 times more Fat, 1.6 times more Saturated Fat, 7.2 times more Omega 3, 4.1 times more Omega 6, 7.2 times more Sugars, 2.1 times more Fiber and 3.2 times more Protein than Pretzels, soft, unsalted.
• While 5 oz of Pretzels, soft, unsalted contain 1.3 times more Carbohydrate than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips and Pretzels, soft, unsalted offer comparable quantities of Energy per five ounces.