Comparing Nutrients in 7 ounces Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	26% 756kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	57.5% 55.8g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	87.3% 114g	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	52.2% 20g	38g per day for Men 19-50 years
Protein	32.2% 18g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, popcorn, oil-popped, white popcorn, salt added	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	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	32% 0.41mg	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	8.43% 33.7μg	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	0% 0mg	0.66% 0.6mg	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, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	48.7% 0.44mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	76% 1.74mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	227% 3403mg	117% 1754mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Snacks, popcorn, oil-popped, white popcorn, salt added 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, oil-popped, white popcorn, salt added 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, oil-popped, white popcorn, salt added:

• 7 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 1.3 times more Vitamin B1, 1.2 times more Vitamin B3 and 4.9 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 7 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.4 times more Vitamin B2 and 1.8 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, oil-popped, white popcorn, salt added provide similar amounts of Vitamin B5 per seven ounces.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Snacks, popcorn, oil-popped, white popcorn, salt added 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, oil-popped, white popcorn, salt added:

• 7 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 3.6 times more Calcium, 2 times more Manganese and 1.9 times more Sodium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 7 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.7 times more Iron, 3.1 times more Magnesium, 2.2 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 3.1 times more Zinc than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, popcorn, oil-popped, white popcorn, salt added contain similar levels of Copper per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added 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 1.4 times more Carbohydrate than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 7 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.3 times more Energy, 8 times more Fat, 6.5 times more Saturated Fat, 12.2 times more Omega 3, 11 times more Omega 6 and 3.6 times more Fiber than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, popcorn, oil-popped, white popcorn, salt added offer comparable quantities of Protein per seven ounces.