Comparing Nutrients in 7 ounces Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, trail mix, regular, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Snacks, trail mix, regular, unsalted	11%	53%	36%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Energy	26% 756kcal	31.6% 917kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	60% 58.3g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	112% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	68.5% 89g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	NA	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	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	32.2% 18g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.2% 0.91mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	58.4% 9.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	45.5% 0.59mg	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	85% 339μg	35.2% 141μg	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	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	217% 1.95mg	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	107% 8.57mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	89.2% 2.05mg	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	32% 224mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	NA	55μg per day for Men 19-50 years
Sodium	33% 496mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, trail mix, regular, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted versus 7 oz of Snacks, trail mix, regular, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, trail mix, regular, unsalted:

• 7 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 3.1 times more Vitamin B2 and 2.4 times more Vitamin B9 than Snacks, trail mix, regular, unsalted.
• While 7 oz of Snacks, trail mix, regular, unsalted contain 3.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Snacks, trail mix, regular, unsalted provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, trail mix, regular, unsalted:

• 7 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.4 times more Iron, 1.7 times more Manganese and 25 times more Sodium than Snacks, trail mix, regular, unsalted.
• While 7 oz of Snacks, trail mix, regular, unsalted contain 2.2 times more Calcium, 3.7 times more Copper, 4.5 times more Magnesium, 3.1 times more Phosphorus, 4.7 times more Potassium and 3.8 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.8 times more Carbohydrate than Snacks, trail mix, regular, unsalted.
• While 7 oz of Snacks, trail mix, regular, unsalted contain 8.4 times more Fat, 7.4 times more Saturated Fat, 8.3 times more Omega 6 and 1.5 times more Protein than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Snacks, trail mix, regular, unsalted offer comparable quantities of Energy and Omega 3 per seven ounces.