Comparing Nutrients in 300 calories Snacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Snacks, rice cakes, brown rice, buckwheat

Weight per 300 calories

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

83g

Snacks, rice cakes, brown rice, buckwheat

79g

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

Which food has more nutrients per 300 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Snacks, rice cakes, brown rice, buckwheat?

Macros Ratio

Protein Fat Carbs

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

11%

83%

Snacks, rice cakes, brown rice, buckwheat

83%

300 kcal ▼

Macro Nutrients

Snacks, pretzels, hard, whole-wheat including both salted and unsaltedvs Snacks, rice cakes, brown rice, buckwheat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.22%2.15g

Fat

2.85%2.76g

2.15 gvs2.76 g

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

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1.45%0.46g

Saturated Fat

1.58%0.51g

0.46 gvs0.51 g

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

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2.07%0.033g

Omega 3

3.45%0.055g

0.033 gvs0.055 g

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

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3.85%0.65g

Omega 6

4.88%0.83g

0.65 gvs0.83 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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52%67.4g

Carbohydrate

48.6%63.2g

67.4 gvs63.2 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA 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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16.8%6.4g

Fiber

7.9%3g

6.4 gvs3 g

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

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16.4%9.2g

Protein

12.7%7.1g

9.2 gvs7.1 g

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

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Vitamins

Snacks, pretzels, hard, whole-wheat including both salted and unsaltedvs Snacks, rice cakes, brown rice, buckwheat

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 .

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30.4%0.36mg

Vitamin B1

3.7%0.044mg

Thiamine

0.36 mgvs0.044 mg

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

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18.6%0.24mg

Vitamin B2

6.26%0.081mg

Riboflavin

0.24 mgvs0.081 mg

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

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34%5.4mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

5.4 mgvs6.4 mg

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

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13.5%0.67mg

Vitamin B5

18.3%0.92mg

Pantothenic acid

0.67 mgvs0.92 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

17.5%0.23mg

Vitamin B6

7.9%0.1mg

Pyridoxine

0.23 mgvs0.1 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%44.8μg

Vitamin B9

4.14%16.6μg

Folates and Folic Acid

44.8 μgvs16.6 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 .

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0.92%0.83mg

Vitamin C

0%0mg

Ascorbic acid

0.83 mgvs0 mg

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

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Snacks, pretzels, hard, whole-wheat including both salted and unsaltedvs Snacks, rice cakes, brown rice, buckwheat

2.32%23.2mg

Calcium

0.87%8.7mg

23.2 mgvs8.7 mg

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

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25.8%0.23mg

Copper

33.3%0.3mg

0.23 mgvs0.3 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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28%2.23mg

Iron

11.3%0.9mg

2.23 mgvs0.9 mg

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

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5.9%25mg

Magnesium

28.4%119mg

25 mgvs119 mg

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

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96%2.2mg

Manganese

212%4.88mg

2.2 mgvs4.88 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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14.8%104mg

Phosphorus

43%300mg

104 mgvs300 mg

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

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10.5%356mg

Potassium

6.94%236mg

356 mgvs236 mg

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

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Selenium

23.5%13μg

NA μgvs13 μg

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

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11.2%168mg

Sodium

6.1%92mg

168 mgvs92 mg

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

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4.67%0.51mg

Zinc

18%1.97mg

0.51 mgvs1.97 mg

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

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0.087%3.23g

Water

0.13%4.66g

3.23 gvs4.66 g

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

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Lets compare vitamin content per 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, rice cakes, brown rice, buckwheat:

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 8.2 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat.
While Snacks, rice cakes, brown rice, buckwheat contain 1.4 times more Vitamin B5 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, buckwheat have similar amounts of Vitamin B3 per 300 kcal.
Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Snacks, rice cakes, brown rice, buckwheat:

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.5 times more Iron, 1.5 times more Potassium and 1.8 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
While Snacks, rice cakes, brown rice, buckwheat contain 1.3 times more Copper, 4.8 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus and 3.8 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 as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.1 times more Fiber and 1.3 times more Protein than Snacks, rice cakes, brown rice, buckwheat.
While Snacks, rice cakes, brown rice, buckwheat contain 1.7 times more Omega 3 and 1.3 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, buckwheat have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Snacks, rice cracker brown rice, plainSnacks, rice cakes, brown rice, buckwheatVS Snacks, rice cracker brown rice, plainSnacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Snacks, rice cakes, brown rice, sesame seedSnacks, rice cakes, brown rice, buckwheatVS Snacks, rice cakes, brown rice, sesame seed

Compare Foods

Comparing Nutrients in 300 calories Snacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Snacks, rice cakes, brown rice, buckwheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Snacks, rice cakes, brown rice, buckwheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: