Comparing Nutrients in 100 grams Snacks, pretzels, hard, plain, salted VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	13.2% 384kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	62.5% 81.3g	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	0.43% 0.31g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	18% 10g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	41% 6.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	21% 0.27mg	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	41.5% 166μg	13.5% 54μg	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	2.33% 2.1mg	1.1% 1mg	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	3.13% 0.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	31% 0.28mg	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	57.3% 4.6mg	33.6% 2.7mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	116% 2.66mg	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	18.3% 128mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	NA	55μg per day for Men 19-50 years
Sodium	82.7% 1240mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.085% 3.13g	0.11% 3.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, pretzels, hard, plain, salted vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• Snacks, pretzels, hard, plain, salted have 3.1 times more Vitamin B9 and 2.1 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.5 times more Vitamin B5 and 3.7 times more Vitamin B6 than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 g.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Snacks, pretzels, hard, plain, salted vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• Snacks, pretzels, hard, plain, salted have 1.7 times more Iron, 6.1 times more Sodium and 1.7 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.8 times more Copper, 2.6 times more Manganese and 1.9 times more Potassium than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Calcium, Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, pretzels, hard, plain, salted have 1.6 times more Omega 3 and 1.6 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.4 times more Saturated Fat and 2.3 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 g.
• Both Snacks, pretzels, hard, plain, salted as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.