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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cracker brown rice, plain	9%	7%	84%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	13.3% 387kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	62.7% 81.5g	62.5% 81.3g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	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	11% 4.2g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cracker brown rice, plain	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	5.1% 0.061mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	41% 6.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	5.25% 21μg	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	0% 0mg	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	4.13% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	1.1% 11mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.45mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	18.6% 1.5mg	33.6% 2.7mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	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	51.4% 360mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	NA	55μg per day for Men 19-50 years
Sodium	11% 166mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.11% 3.9g	3700g per day for Men 19-50 years

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

• Snacks, rice cracker brown rice, plain have 1.2 times more Vitamin B5 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 7.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Vitamin B3 per 100 g.
• Both Snacks, rice cracker brown rice, plain 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, rice cracker brown rice, plain vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• Snacks, rice cracker brown rice, plain have 1.6 times more Copper, 4.4 times more Magnesium, 1.4 times more Manganese, 2.9 times more Phosphorus and 4.8 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 2.5 times more Calcium, 1.8 times more Iron and 1.5 times more Potassium than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, rice cracker brown rice, plain have 1.2 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 4 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, whole-wheat including both salted and unsalted have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 100 g.
• Both Snacks, rice cracker brown rice, plain as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.