Comparing Nutrients in 7 ounces Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	26% 756kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	79% 30g	38g per day for Men 19-50 years
Protein	32.2% 18g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, popcorn, air-popped (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	29.8% 0.36mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	37.4% 0.49mg	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	41% 165μg	11.4% 45.6μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	93% 0.83mg	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	41.4% 3.3mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	81.4% 1.87mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	227% 3403mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Snacks, popcorn, air-popped (Unsalted) per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted versus 7 oz of Snacks, popcorn, air-popped (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 unenriched flour, salted vs Snacks, popcorn, air-popped (Unsalted):

• 7 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 3.6 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• While 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 2.8 times more Vitamin B2, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, popcorn, air-popped (Unsalted) provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Snacks, popcorn, air-popped (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 unenriched flour, salted vs Snacks, popcorn, air-popped (Unsalted):

• 7 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 3.6 times more Calcium, 1.9 times more Manganese and 428.8 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• While 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 1.6 times more Copper, 1.6 times more Iron, 3.7 times more Magnesium, 2.7 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Selenium and 4 times more Zinc than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• 7 ounces of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 1.3 times more Saturated Fat than Snacks, popcorn, air-popped (Unsalted).
• While 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 1.6 times more Omega 6, 5.4 times more Fiber and 1.3 times more Protein than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, popcorn, air-popped (Unsalted) offer comparable quantities of Energy, Fat, Omega 3 and Carbohydrate per seven ounces.