Comparing Nutrients in 7 ounces Snacks, pretzels, hard, confectioner's coating, chocolate-flavor VS Snacks, rice cracker brown rice, plain

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%
Snacks, rice cracker brown rice, plain	9%	7%	84%

Macro Nutrients

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Energy	31.3% 907kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	47.6% 15.2g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	124% 162g	130g per day for Men 19-50 years
Sugars	106% 77g	2.44% 1.77g	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	12.5% 4.76g	22% 8.33g	38g per day for Men 19-50 years
Protein	26.6% 15g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	23% 0.3mg	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	4.47% 18μg	10.4% 41.7μg	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	1.1% 0.99mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Calcium	14.7% 147mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	49.6% 3.97mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	322% 7.4mg	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	41% 288mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	22% 329mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor vs Snacks, rice cracker brown rice, plain:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2 and 5.8 times more Vitamin K than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 9.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cracker brown rice, plain have similar amounts of Vitamin B6 and Vitamin E per 7 oz.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor as well as Snacks, rice cracker brown rice, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, pretzels, hard, confectioner's coating, chocolate-flavor vs Snacks, rice cracker brown rice, plain:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 6.7 times more Calcium, 1.3 times more Iron and 3.4 times more Sodium than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 1.5 times more Copper, 3.2 times more Magnesium, 6.6 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium and 3.3 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 6 times more Fat, 13.5 times more Saturated Fat, 16 times more Omega 3, 2.1 times more Omega 6 and 43.6 times more Sugars than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 1.8 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cracker brown rice, plain have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor as well as Snacks, rice cracker brown rice, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.