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

Macros Ratio

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

Macro Nutrients

	Snacks, trail mix, regular	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	16% 462kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	30.3% 29.4g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.55g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	56.4% 9.6g	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	34.5% 45g	62.5% 81.3g	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	NA	20.3% 7.7g	38g per day for Men 19-50 years
Protein	24.6% 14g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.5% 0.46mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	41% 6.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	17.8% 71μg	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	1.56% 1.4mg	1.1% 1mg	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, trail mix, regular	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	7.8% 78mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	109% 0.99mg	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	38% 3.05mg	33.6% 2.7mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	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	49.3% 345mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	15.3% 229mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, trail mix, regular VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 100 g

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

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

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

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

• 100 grams of Snacks, trail mix, regular have 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.
• While 100 g of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.6 times more Manganese than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain similar levels of Iron and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, trail mix, regular have 1.3 times more Energy, 11.3 times more Fat, 9.9 times more Saturated Fat, 1.8 times more Omega 3, 12.1 times more Omega 6 and 1.2 times more Protein than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 100 g of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.8 times more Carbohydrate than Snacks, trail mix, regular.