Comparing Nutrients in 7 ounces Snacks, pretzels, hard, plain, salted VS Snacks, rice cracker brown rice, plain

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, rice cracker brown rice, plain	9%	7%	84%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Energy	26.3% 762kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.42% 0.78g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	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	123% 160g	124% 162g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	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	0.85% 0.62g	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	% 1.37g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	22% 8.33g	38g per day for Men 19-50 years
Protein	35.6% 20g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	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	70% 0.84mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	82.4% 329μg	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	4.63% 4.17mg	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	6.2% 0.93mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	114% 9.1mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	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	36.3% 254mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	164% 2461mg	22% 329mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, pretzels, hard, plain, salted vs Snacks, rice cracker brown rice, plain:

• Snacks, pretzels, hard, plain, salted have 7 times more Vitamin B1, 2 times more Vitamin B2, 7.9 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cracker brown rice, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, pretzels, hard, plain, salted vs Snacks, rice cracker brown rice, plain:

• Snacks, pretzels, hard, plain, salted have 2.5 times more Calcium, 3.1 times more Iron and 7.5 times more Sodium than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 2.9 times more Copper, 4.5 times more Magnesium, 3.7 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium and 2.9 times more Zinc than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pretzels, hard, plain, salted have 6.4 times more Omega 3, 1.3 times more Omega 6, 2.5 times more Sugars and 1.2 times more Protein than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 1.5 times more Saturated Fat than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, rice cracker brown rice, plain have similar amounts of Energy, Fat, Carbohydrate and Fiber per 7 oz.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cracker brown rice, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.