Comparing Nutrients in 100 grams Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Pretzels, soft

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Pretzels, soft	10%	8%	82%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Energy	16% 464kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	39.7% 12.7g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	38% 27.5g	0.34% 0.25g	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	8.16% 3.1g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	1.54% 0.02mg	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	20.3% 81μg	6% 24μg	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	1.1% 1mg	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	5.47% 0.82mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Pretzels, soft	Recommended Dietary Allowance
Calcium	6% 60mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	14% 0.13mg	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	39.8% 3.18mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	39.6% 277mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Pretzels, soft:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 17.5 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 5.9 times more Vitamin K than Pretzels, soft.
• While Pretzels, soft contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.4 times more Vitamin B3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Pretzels, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Pretzels, soft:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 2.6 times more Calcium, 2.9 times more Copper, 4.8 times more Magnesium, 3.5 times more Phosphorus, 3.7 times more Potassium, 1.2 times more Sodium and 1.7 times more Zinc than Pretzels, soft.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Pretzels, soft have similar amounts of Iron and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.4 times more Energy, 5.7 times more Fat, 18.3 times more Saturated Fat, 1.8 times more Omega 6, 110.1 times more Sugars and 1.8 times more Fiber than Pretzels, soft.
• While Pretzels, soft contain 5 times more Omega 3 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Pretzels, soft have similar amounts of Carbohydrate and Protein per 100 g.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Pretzels, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.