Comparing Nutrients in 7 ounces Snacks, pretzels, hard, plain, salted VS Snacks, trail mix, regular

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	26.3% 762kcal	31.6% 917kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	60% 58.3g	97g per day for Men 19-50 years
Saturated Fat	2.42% 0.78g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	112% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	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	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	NA	38g per day for Men 19-50 years
Protein	35.6% 20g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Snacks, trail mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	58.4% 9.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	82.4% 329μg	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	4.63% 4.17mg	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	6.2% 0.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Snacks, trail mix, regular	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	114% 9.1mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	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	36.3% 254mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	164% 2461mg	30.3% 454mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Snacks, trail mix, regular per 7 oz

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

Lets compare vitamin content per 7 ounces of Snacks, pretzels, hard, plain, salted vs Snacks, trail mix, regular:

• 7 ounces of Snacks, pretzels, hard, plain, salted have 1.7 times more Vitamin B2, 2.3 times more Vitamin B9 and 1.5 times more Vitamin C than Snacks, trail mix, regular.
• While 7 oz of Snacks, trail mix, regular contain 2.8 times more Vitamin B5 and 4 times more Vitamin B6 than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, trail mix, regular provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Snacks, trail mix, regular have insufficient amounts of Vitamin C
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, trail mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, pretzels, hard, plain, salted vs Snacks, trail mix, regular:

• 7 ounces of Snacks, pretzels, hard, plain, salted have 1.5 times more Iron and 5.4 times more Sodium than Snacks, trail mix, regular.
• While 7 oz of Snacks, trail mix, regular contain 2.9 times more Calcium, 6.3 times more Copper, 5.4 times more Magnesium, 2.7 times more Phosphorus, 3.1 times more Potassium and 3.1 times more Zinc than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, trail mix, regular contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, pretzels, hard, plain, salted have 1.8 times more Carbohydrate than Snacks, trail mix, regular.
• While 7 oz of Snacks, trail mix, regular contain 10 times more Fat, 14.2 times more Saturated Fat, 7.8 times more Omega 6 and 1.4 times more Protein than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, trail mix, regular offer comparable quantities of Energy and Omega 3 per seven ounces.