Comparing Nutrients in 100 grams Pretzels, soft, unsalted VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	12% 345kcal	13.6% 393kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	9.5% 9.23g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.7g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	5.25% 0.89g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	46% 59.6g	130g per day for Men 19-50 years
Sugars	0.34% 0.25g	37.7% 27.3g	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	4.47% 1.7g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	13.8% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	82.5% 1.07mg	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	6% 24μg	53.8% 215μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	134% 3.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21.4% 19.3mg	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	3.6% 0.54mg	68.5% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	2.3% 23mg	43.4% 434mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	49% 3.92mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	NA	48% 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	11.3% 79mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	44% 4.83mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.25% 9.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 100 g

Compare the macro and micronutrient content in 100 g of Pretzels, soft, unsalted versus 100 g of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pretzels, soft, unsalted vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 100 grams of Pretzels, soft, unsalted have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 100 g of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin A, 53.7 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, more Vitamin C and 19 times more Vitamin E than Pretzels, soft, unsalted.
• 100 grams of Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C
• 100 grams of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• Both Pretzels, soft, unsalted as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pretzels, soft, unsalted vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 100 grams of Pretzels, soft, unsalted have 2.8 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 100 g of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 18.9 times more Calcium, 6.3 times more Copper, 1.3 times more Iron, 4.1 times more Magnesium, 3.3 times more Phosphorus, 3.4 times more Potassium, 1.9 times more Sodium and 5.1 times more Zinc than Pretzels, soft, unsalted.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pretzels, soft, unsalted have 1.2 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 100 g of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 3 times more Fat, 6.7 times more Saturated Fat, 1.4 times more Omega 6, 109.2 times more Sugars, 3.5 times more Fiber and 2.2 times more Protein than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors offer comparable quantities of Energy and Carbohydrate per 100 grams.