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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	12.5% 362kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	30.3% 29.4g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	17.3% 5.55g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	56.4% 9.6g	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	34.5% 45g	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	NA	38g per day for Men 19-50 years
Protein	20% 11g	24.6% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks, trail mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	38.5% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	15.2% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.54mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	23% 0.3mg	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	17.8% 71μg	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	1.56% 1.4mg	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, trail mix, regular	Recommended Dietary Allowance
Calcium	2.8% 28mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	109% 0.99mg	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	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	45% 1.03mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Snacks, trail mix, regular 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, trail mix, regular 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, trail mix, regular:

• 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Snacks, trail mix, regular.
• While 100 g of Snacks, trail mix, regular contain 1.3 times more Vitamin B9 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Snacks, trail mix, regular provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 grams.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, trail mix, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

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

• 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.6 times more Manganese than Snacks, trail mix, regular.
• While 100 g of Snacks, trail mix, regular contain 2.8 times more Calcium, 3.5 times more Copper, 5.3 times more Magnesium, 2.8 times more Phosphorus, 1.6 times more Potassium and 5.2 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, trail mix, regular contain similar levels of Iron and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.8 times more Carbohydrate than Snacks, trail mix, regular.
• While 100 g of Snacks, trail mix, regular contain 1.3 times more Energy, 11.3 times more Fat, 9.9 times more Saturated Fat, 1.8 times more Omega 3 and 12.1 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, trail mix, regular offer comparable quantities of Protein per 100 grams.