Comparing Nutrients in 100 grams Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	13% 381kcal	13.5% 392kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.2g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	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	7.37% 2.8g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.76% 0.29mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	12% 0.16mg	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	42.8% 171μg	4.5% 18μg	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	3.33% 3mg	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	2.33% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	43.3% 0.39mg	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	54% 4.32mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	77.8% 1.8mg	187% 4.3mg	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	16% 113mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.8μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.16% 5.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Snacks, rice cakes, brown rice, sesame seed, unsalted per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, pretzels, hard, plain, made with enriched flour, unsalted versus 100 g of Snacks, rice cakes, brown rice, sesame seed, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 100 grams of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 9.6 times more Vitamin B1, 7.3 times more Vitamin B2 and 9.5 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 100 g of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.4 times more Vitamin B3, 5.1 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• 100 grams of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin C
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 100 grams of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 3 times more Calcium, 2.7 times more Iron and 62.5 times more Sodium than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 100 g of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.5 times more Copper, 3.9 times more Magnesium, 2.4 times more Manganese, 3.3 times more Phosphorus, 2 times more Potassium, 4.2 times more Selenium and 3.5 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• 100 grams of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.4 times more Saturated Fat and 1.5 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Snacks, rice cakes, brown rice, sesame seed, unsalted offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per 100 grams.