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

Weight per 100 calories

Snacks, pretzels, hard, plain, salted

26g

Snacks, pretzels, hard, whole-wheat including both salted and unsalted

27.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, pretzels, hard, plain, salted or Snacks, pretzels, hard, whole-wheat including both salted and unsalted?

Macros Ratio

Protein Fat Carbs

Snacks, pretzels, hard, plain, salted

10%

83%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted

11%

83%

100 kcal ▼

Macro Nutrients

Snacks, pretzels, hard, plain, saltedvs Snacks, pretzels, hard, whole-wheat including both salted and unsalted

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.76g

Fat

0.74%0.72g

0.76 gvs0.72 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.32%0.1g

Saturated Fat

0.48%0.15g

0.1 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.04%0.017g

Omega 3

0.69%0.011g

0.017 gvs0.011 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.88%0.32g

Omega 6

1.3%0.22g

0.32 gvs0.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g

Carbohydrate

17.3%22.5g

21 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.79%0.58g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.58 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.11%0.081g

Fructose

≤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]

0.081 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.18g

Glucose

0.18 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.33%0.89g

Fiber

5.6%2.13g

0.89 gvs2.13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber

4.67%2.6g

Protein

5.48%3.07g

2.6 gvs3.07 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, pretzels, hard, plain, saltedvs Snacks, pretzels, hard, whole-wheat including both salted and unsalted

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

9.2%0.11mg

Vitamin B1

10%0.12mg

Thiamine

0.11 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1

6.65%0.086mg

Vitamin B2

6.2%0.08mg

Riboflavin

0.086 mgvs0.08 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

8.58%1.37mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.68%0.084mg

Vitamin B5

4.5%0.22mg

Pantothenic acid

0.084 mgvs0.22 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.5%0.019mg

Vitamin B6

5.82%0.076mg

Pyridoxine

0.019 mgvs0.076 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%43.2μg

Vitamin B9

3.73%15μg

Folates and Folic Acid

43.2 μgvs15 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12

0.61%0.55mg

Vitamin C

0.31%0.28mg

Ascorbic acid

0.55 mgvs0.28 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

0.82%0.12mg

Vitamin E

Tocopherols and Tocotrienols

0.12 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.61%0.73μg

Vitamin K

Phytomenadione or phylloquinone

0.73 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snacks, pretzels, hard, plain, saltedvs Snacks, pretzels, hard, whole-wheat including both salted and unsalted

0.7%7.03mg

Calcium

0.77%7.73mg

7.03 mgvs7.73 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Snacks rich in Calcium

4.5%0.041mg

Copper

8.6%0.077mg

0.041 mgvs0.077 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15%1.2mg

Iron

9.3%0.74mg

1.2 mgvs0.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.8%7.55mg

Magnesium

1.97%8.3mg

7.55 mgvs8.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.5%0.26mg

Manganese

32%0.74mg

0.26 mgvs0.74 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.76%33.3mg

Phosphorus

4.93%34.5mg

33.3 mgvs34.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Snacks rich in Phosphorus

1.7%58mg

Potassium

3.5%119mg

58 mgvs119 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Snacks rich in Potassium

2.1%1.15μg

Selenium

1.15 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Snacks rich in Selenium

21.5%323mg

Sodium

3.74%56mg

323 mgvs56 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Snacks rich in Sodium

2.46%0.27mg

Zinc

1.56%0.17mg

0.27 mgvs0.17 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.022%0.82g

Water

0.029%1.08g

0.82 gvs1.08 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Snacks rich in Water

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

Snacks, pretzels, hard, plain, salted have 2.9 times more Vitamin B9 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
While Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.9 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 and Vitamin B2 per 100 kcal.
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, Vitamin B12 and Vitamin C in 100 kcal.

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

Snacks, pretzels, hard, plain, salted have 1.6 times more Iron, 5.8 times more Sodium and 1.6 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 1.9 times more Copper, 2.8 times more Manganese and 2 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 Magnesium and Phosphorus per 100 kcal.
Both Snacks, pretzels, hard, plain, salted as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Snacks, pretzels, hard, plain, salted have 1.5 times more Omega 3 and 1.5 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 2.4 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, Carbohydrate and Protein per 100 kcal.
Both Snacks, pretzels, hard, plain, salted as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Snacks, pretzels, hard, plain, saltedVS Snacks, pretzels, hard, confectioner's coating, chocolate-flavorSnacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Snacks, pretzels, hard, confectioner's coating, chocolate-flavorSnacks, pretzels, hard, plain, saltedVS Snacks, rice cracker brown rice, plainSnacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Snacks, rice cracker brown rice, plain

Compare Foods

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

Weight per 100 calories

Which food has more nutrients per 100 calories - Snacks, pretzels, hard, plain, salted or Snacks, pretzels, hard, whole-wheat including both salted and unsalted?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: