Comparing Nutrients in 100 grams Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, rice cakes, brown rice, sesame seed

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	12.5% 362kcal	13.5% 392kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	62.5% 81.3g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	NA	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	20.3% 7.7g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	20% 11g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.54mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	13.5% 54μg	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	1.1% 1mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	2.8% 28mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	33.6% 2.7mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	18% 125mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	NA	44% 24μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.16% 5.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, rice cakes, brown rice, sesame seed per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, pretzels, hard, whole-wheat including both salted and unsalted versus 100 g of Snacks, rice cakes, brown rice, sesame seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, rice cakes, brown rice, sesame seed:

• 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 9.2 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B6 and 3 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed.
• While 100 g of Snacks, rice cakes, brown rice, sesame seed contain 1.8 times more Vitamin B5 and 3 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, rice cakes, brown rice, sesame seed provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin C
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, rice cakes, brown rice, sesame seed:

• 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.3 times more Calcium, 1.7 times more Iron and 1.5 times more Potassium than Snacks, rice cakes, brown rice, sesame seed.
• While 100 g of Snacks, rice cakes, brown rice, sesame seed contain 1.4 times more Copper, 4.5 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus and 4.8 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, rice cakes, brown rice, sesame seed contain similar levels of Sodium per 100 grams.
• 100 grams of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.4 times more Fiber and 1.5 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• While 100 g of Snacks, rice cakes, brown rice, sesame seed contain 1.5 times more Fat and 1.4 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, rice cakes, brown rice, sesame seed offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 grams.