Comparing Nutrients in 7 ounces Snack, Pretzel, hard chocolate coated VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Rice crackers	10%	11%	79%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Rice crackers	Recommended Dietary Allowance
Energy	32% 927kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	0% 0g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	126% 164g	130g per day for Men 19-50 years
Sugars	106% 77g	0% 0g	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	18.3% 6.95g	0% 0g	38g per day for Men 19-50 years
Protein	25% 14g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Rice crackers	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	68.7% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	84.6% 1.1mg	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	36.7% 147μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	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	8.2% 1.23mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Rice crackers	Recommended Dietary Allowance
Calcium	28% 280mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	66.4% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4.17μg	0% 0μg	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	63% 5.04mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	351% 8.08mg	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	36.3% 254mg	103% 718mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	92% 50.6μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	31% 462mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	0.006% 0.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Pretzel, hard chocolate coated VS Rice crackers per 7 oz

Compare the macro and micronutrient content in 7 oz of Snack, Pretzel, hard chocolate coated versus 7 oz of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snack, Pretzel, hard chocolate coated vs Rice crackers:

• 7 ounces of Snack, Pretzel, hard chocolate coated have more Vitamin A, 3.1 times more Vitamin B2, 3.4 times more Vitamin B9, more Vitamin B12 and 5.3 times more Vitamin K than Rice crackers.
• While 7 oz of Rice crackers contain 2.3 times more Vitamin B3, 4.5 times more Vitamin B5, 17.9 times more Vitamin B6 and 2 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Rice crackers provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Rice crackers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Snack, Pretzel, hard chocolate coated as well as Rice crackers have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snack, Pretzel, hard chocolate coated vs Rice crackers:

• 7 ounces of Snack, Pretzel, hard chocolate coated have more Calcium, more Iron and 2.1 times more Sodium than Rice crackers.
• While 7 oz of Rice crackers contain 4.5 times more Magnesium, 9 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Selenium and 1.7 times more Zinc than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Rice crackers contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Rice crackers lack sufficient amounts of Calcium and Iron
• Both Snack, Pretzel, hard chocolate coated as well as Rice crackers lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 3.5 times more Fat, more Saturated Fat, 5.1 times more Omega 3, 1.6 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• While 7 oz of Rice crackers contain 1.4 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Rice crackers offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Rice crackers provide inadequate amounts of Fiber