Comparing Nutrients in 100 calories Snacks, rice cracker brown rice, plain VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Weight per 100 calories

• Snacks, rice cracker brown rice, plain: 26g
• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor: 22g

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

Which food has more nutrients per 100 calories - Snacks, rice cracker brown rice, plain or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	5.25% 1.7g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	12% 15.5g	130g per day for Men 19-50 years
Sugars	0.32% 0.23g	11.7% 8.5g	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	2.86% 1.1g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	3.8% 2.1g	2.93% 1.64g	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	1.3% 0.016mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.28% 0.043mg	3.37% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	3.32% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	2.9% 0.038mg	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	1.36% 5.43μg	0.49% 1.97μg	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	0.12% 0.11mg	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	1.07% 0.16mg	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	2.02% 2.43μg	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	0.28% 2.84mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	7.34% 0.066mg	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	4.8% 0.39mg	5.47% 0.44mg	8mg per day for Men 19-50 years
Magnesium	8.06% 34mg	2.14% 8.97mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	5.35% 0.12mg	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	13.3% 93mg	4.53% 31.7mg	700mg per day for Men 19-50 years
Potassium	2.2% 75mg	1.45% 49.2mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.36μg	5.77% 3.17μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	7.05% 0.78mg	1.83% 0.2mg	11mg per day for Men 19-50 years
Water	0.041% 1.5g	0.015% 0.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, rice cracker brown rice, plain vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Snacks, rice cracker brown rice, plain have 11.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 1.4 times more Vitamin B1 and 4.9 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 100 kcal.
• 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 100 kcal.

Comparing minerals per 100 calories for Snacks, rice cracker brown rice, plain vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Snacks, rice cracker brown rice, plain have 1.7 times more Copper, 3.8 times more Magnesium, 7.8 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium and 3.9 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 5.7 times more Calcium and 2.9 times more Sodium 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 Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, rice cracker brown rice, plain have 1.4 times more Carbohydrate, 2.1 times more Fiber and 1.3 times more Protein than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 5.1 times more Fat, 11.4 times more Saturated Fat, 13.5 times more Omega 3, 1.7 times more Omega 6 and 36.9 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 per 100 kcal.
• 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 100 kcal.