Comparing Nutrients in 7 ounces Pretzels, soft, unsalted VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	23.6% 685kcal	29.4% 851kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	7.52% 2.4g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	45.2% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	81.3% 106g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	47% 34g	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	8.88% 3.37g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	29% 16.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	9.6% 0.13mg	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	12% 47.6μg	22.3% 89.3μg	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	7.14% 1.07mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.015% 0.6μg	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	97% 7.78mg	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	NA	67.2% 1.55mg	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	22.4% 157mg	77% 538mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	24.2% 824mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	38.8% 581mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Pretzels, soft, unsalted versus 7 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pretzels, soft, unsalted vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• 7 ounces of Pretzels, soft, unsalted have 3.6 times more Vitamin B1 and 3.7 times more Vitamin B3 than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 3.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 13.2 times more Vitamin E than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors provide similar amounts of Vitamin B2 and Vitamin K per seven ounces.
• 7 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• Both Pretzels, soft, unsalted as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pretzels, soft, unsalted vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• 7 ounces of Pretzels, soft, unsalted have more Calcium and 1.9 times more Selenium than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 4 times more Copper, 5.1 times more Magnesium, 3.4 times more Phosphorus, 4.7 times more Potassium and 1.7 times more Zinc than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain similar levels of Iron and Sodium per seven ounces.
• 7 ounces of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pretzels, soft, unsalted have 1.3 times more Carbohydrate than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 5.1 times more Fat, 1.7 times more Saturated Fat, 3.5 times more Omega 3, 4.3 times more Omega 6, 68.6 times more Sugars, 6.7 times more Fiber and 2.3 times more Protein than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors offer comparable quantities of Energy per seven ounces.