Comparing Nutrients in 7 ounces Pretzels, soft, unsalted VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	23.6% 685kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	60.5% 58.7g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	97% 127g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	2.5% 1.83g	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	% 1.83g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	29% 16.3g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.2% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	9.95% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	70.2% 0.91mg	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	17.4% 69.5μg	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	0% 0mg	70.8% 63.7mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	47.3% 56.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	43.7% 0.39mg	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	97% 7.78mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	NA	24% 0.55mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Snacks, plantain chips, salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Pretzels, soft, unsalted versus 7 oz of Snacks, plantain chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pretzels, soft, unsalted vs Snacks, plantain chips, salted:

• 7 ounces of Pretzels, soft, unsalted have 6.3 times more Vitamin B1, 7.3 times more Vitamin B2 and 5.3 times more Vitamin B3 than Snacks, plantain chips, salted.
• While 7 oz of Snacks, plantain chips, salted contain more Vitamin A, 23 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 9.3 times more Vitamin E and 10.6 times more Vitamin K than Pretzels, soft, unsalted.
• 7 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Pretzels, soft, unsalted as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pretzels, soft, unsalted vs Snacks, plantain chips, salted:

• 7 ounces of Pretzels, soft, unsalted have 2.6 times more Calcium, 4 times more Iron, 43 times more Selenium, 1.2 times more Sodium and 2.5 times more Zinc than Snacks, plantain chips, salted.
• While 7 oz of Snacks, plantain chips, salted contain 1.6 times more Copper, 3.4 times more Magnesium and 8.9 times more Potassium than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, plantain chips, salted contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pretzels, soft, unsalted have 3.6 times more Protein than Snacks, plantain chips, salted.
• While 7 oz of Snacks, plantain chips, salted contain 1.5 times more Energy, 9.5 times more Fat, 12 times more Saturated Fat, 1.4 times more Omega 3, 13 times more Omega 6 and 2.1 times more Fiber than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, plantain chips, salted offer comparable quantities of Carbohydrate per seven ounces.