Comparing Nutrients in 7 ounces Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Pretzels, soft

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Pretzels, soft	10%	8%	82%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Energy	31.8% 921kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	106% 138g	130g per day for Men 19-50 years
Sugars	75.3% 54.6g	0.68% 0.5g	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	16% 6.15g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	3.05% 0.04mg	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	40% 161μg	12% 47.6μg	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	2.2% 2mg	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	11% 1.63mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Calcium	12% 119mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	27.8% 0.25mg	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	79% 6.3mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	78.5% 550mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	0.8% 29.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Pretzels, soft:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 17.5 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 5.9 times more Vitamin K than Pretzels, soft.
• While Pretzels, soft contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.4 times more Vitamin B3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Pretzels, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Pretzels, soft:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 2.6 times more Calcium, 2.9 times more Copper, 4.8 times more Magnesium, 3.5 times more Phosphorus, 3.7 times more Potassium, 1.2 times more Sodium and 1.7 times more Zinc than Pretzels, soft.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Pretzels, soft have similar amounts of Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.4 times more Energy, 5.7 times more Fat, 18.3 times more Saturated Fat, 1.8 times more Omega 6, 110.1 times more Sugars and 1.8 times more Fiber than Pretzels, soft.
• While Pretzels, soft contain 5 times more Omega 3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Pretzels, soft have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Pretzels, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.