Comparing Nutrients in 7 ounces Snacks, rice cracker brown rice, plain VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cracker brown rice, plain	9%	7%	84%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	26.5% 768kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	47.6% 15.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	108% 141g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	106% 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	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	22% 8.33g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	29% 16.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	26.3% 0.34mg	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	10.4% 41.7μg	4.47% 18μg	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	1.1% 0.99mg	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	8.2% 1.23mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	2.2% 22mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	66.6% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	37% 2.96mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	48.5% 1.1mg	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	102% 714mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	22% 329mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.13% 4.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, rice cracker brown rice, plain vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Snacks, rice cracker brown rice, plain have 9.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 1.6 times more Vitamin B1 and 5.8 times more Vitamin K than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 7 oz.
• Both Snacks, rice cracker brown rice, plain as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, rice cracker brown rice, plain vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Snacks, rice cracker brown rice, plain have 1.5 times more Copper, 3.2 times more Magnesium, 6.6 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium and 3.3 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 6.7 times more Calcium, 1.3 times more Iron and 3.4 times more Sodium than Snacks, rice cracker brown rice, plain.

Comparison of macro-nutrients per 7 ounces:

• Snacks, rice cracker brown rice, plain have 1.8 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 6 times more Fat, 13.5 times more Saturated Fat, 16 times more Omega 3, 2.1 times more Omega 6 and 43.6 times more Sugars than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Snacks, rice cracker brown rice, plain as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.