Comparing Nutrients in 100 grams Pretzels, soft, unsalted VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	12% 345kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.7g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	5.25% 0.89g	68.3% 11.6g	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	49% 64g	130g per day for Men 19-50 years
Sugars	0.34% 0.25g	1.27% 0.92g	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	% 0.92g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	4.07% 2.28g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.67% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	35.4% 0.46mg	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	8.75% 35μg	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	35.7% 32mg	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	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	2.3% 23mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	22% 0.2mg	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	49% 3.92mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.056% 2.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pretzels, soft, unsalted vs Snacks, plantain chips, salted:

• Pretzels, soft, unsalted have 6.3 times more Vitamin B1, 7.3 times more Vitamin B2 and 5.3 times more Vitamin B3 than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain more Vitamin A, 23 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 9.3 times more Vitamin E and 10.6 times more Vitamin K than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pretzels, soft, unsalted vs Snacks, plantain chips, salted:

• Pretzels, soft, unsalted have 2.6 times more Calcium, 4 times more Iron, 43 times more Selenium, 1.2 times more Sodium and 2.5 times more Zinc than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 1.6 times more Copper, 3.4 times more Magnesium and 8.9 times more Potassium than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, plantain chips, salted have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pretzels, soft, unsalted have 3.6 times more Protein than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 1.5 times more Energy, 9.5 times more Fat, 12 times more Saturated Fat, 1.4 times more Omega 3, 13 times more Omega 6, 3.7 times more Sugars and 2.1 times more Fiber than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Snacks, plantain chips, salted have similar amounts of Carbohydrate per 100 g.
• Both Pretzels, soft, unsalted as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.