Comparing Nutrients in 100 grams Snacks, pretzels, hard, confectioner's coating, chocolate-flavor VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	15.8% 457kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	24% 7.68g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	61.6% 80g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	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	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	6.3% 2.4g	10% 3.8g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.25% 0.099mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	10% 0.13mg	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	2.25% 9μg	5.25% 21μg	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	0.56% 0.5mg	0% 0mg	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	4.13% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.25% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	7.4% 74mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	42.2% 0.38mg	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	25% 2mg	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	269% 6.18mg	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	20.7% 145mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	38% 569mg	7.73% 116mg	1500mg per day for Men 19-50 years
Zinc	8.36% 0.92mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor vs Snacks, rice cakes, brown rice, buckwheat:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.3 times more Vitamin B6 than Snacks, rice cakes, brown rice, buckwheat.
• While Snacks, rice cakes, brown rice, buckwheat contain 10.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.3 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Snacks, pretzels, hard, confectioner's coating, chocolate-flavor vs Snacks, rice cakes, brown rice, buckwheat:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 6.7 times more Calcium, 1.8 times more Iron and 4.9 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• While Snacks, rice cakes, brown rice, buckwheat contain 1.3 times more Copper, 3.7 times more Magnesium, 11 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cakes, brown rice, buckwheat have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have 1.2 times more Energy, 4.8 times more Fat, 12 times more Saturated Fat, 2.3 times more Omega 3 and 1.9 times more Omega 6 than Snacks, rice cakes, brown rice, buckwheat.
• While Snacks, rice cakes, brown rice, buckwheat contain 1.6 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor and Snacks, rice cakes, brown rice, buckwheat have similar amounts of Carbohydrate and Protein per 100 g.
• Both Snacks, pretzels, hard, confectioner's coating, chocolate-flavor as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.