Comparing Nutrients in 100 calories Snacks, pretzels, hard, plain, salted VS Snacks, rice cakes, brown rice, sesame seed

Weight per 100 calories

• Snacks, pretzels, hard, plain, salted: 26g
• Snacks, rice cakes, brown rice, sesame seed: 25.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Snacks, pretzels, hard, plain, salted or Snacks, rice cakes, brown rice, sesame seed?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.76g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.88% 0.32g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 20.8g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	0.11% 0.081g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.33% 0.89g	3.63% 1.38g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	3.46% 1.94g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	1.02% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	1.67% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.58% 1.37mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	7.45% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	3.04% 0.04mg	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	11% 43.2μg	1.15% 4.6μg	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	0.61% 0.55mg	0.85% 0.77mg	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	0.82% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.61% 0.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	0.7% 7.03mg	0.31% 3.06mg	1000mg per day for Men 19-50 years
Copper	4.5% 0.041mg	11% 0.099mg	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	15% 1.2mg	5.04% 0.4mg	8mg per day for Men 19-50 years
Magnesium	1.8% 7.55mg	8.26% 34.7mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	47.7% 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	4.76% 33.3mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	1.7% 58mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	21.5% 323mg	3.86% 58mg	1500mg per day for Men 19-50 years
Zinc	2.46% 0.27mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.022% 0.82g	0.041% 1.5g	3700g per day for Men 19-50 years

Snacks, Pretzels, Hard, Plain, Salted VS Snacks, Rice Cakes, Brown Rice, Sesame Seed Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, pretzels, hard, plain, salted or Snacks, rice cakes, brown rice, sesame seed?

Lets compare vitamin content per 100 calories of Snacks, pretzels, hard, plain, salted vs Snacks, rice cakes, brown rice, sesame seed:

• 100 calories of Snacks, pretzels, hard, plain, salted have 9 times more Vitamin B1, 4 times more Vitamin B2 and 9.4 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed.
• While 100 kcal of Snacks, rice cakes, brown rice, sesame seed contain 1.3 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Snacks, pretzels, hard, plain, salted.
• 100 calories of Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin B5 and Vitamin B6
• 100 calories of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Snacks, pretzels, hard, plain, salted vs Snacks, rice cakes, brown rice, sesame seed:

• 100 calories of Snacks, pretzels, hard, plain, salted have 3 times more Iron and 5.6 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• While 100 kcal of Snacks, rice cakes, brown rice, sesame seed contain 2.4 times more Copper, 4.6 times more Magnesium, 4.1 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium, 5.4 times more Selenium and 2.8 times more Zinc than Snacks, pretzels, hard, plain, salted.
• 100 calories of Snacks, pretzels, hard, plain, salted lack sufficient amounts of Magnesium and Potassium
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, pretzels, hard, plain, salted have 1.3 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• While 100 kcal of Snacks, rice cakes, brown rice, sesame seed contain 1.6 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, rice cakes, brown rice, sesame seed offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, rice cakes, brown rice, sesame seed provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.