Comparing Nutrients in 100 calories Pectin, liquid VS Rice cake, cracker (include hain mini rice cakes)

Weight per 100 calories

• Pectin, liquid: 909g
• Rice cake, cracker (include hain mini rice cakes): 25.5g

Rice cake, cracker (include hain mini rice cakes) have 35.6 times more energy per unit of mass than Pectin, liquid, which is high in comparison to other foods. Pectin, liquid having very low energy density.

Which food has more nutrients per 100 calories - Pectin, liquid or Rice cake, cracker (include hain mini rice cakes)?

Macros Ratio

	Protein	Fat	Carbs
Pectin, liquid	0%	0%	100%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Pectin, liquid	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.24% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	16% 20.7g	130g per day for Men 19-50 years
Sugars	0% 0g	0.31% 0.22g	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	50.2% 19g	2.8% 1.07g	38g per day for Men 19-50 years
Protein	0% 0g	3.23% 1.8g	56g per day for Men 19-50 years

Vitamins

	Pectin, liquid	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1.28% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.14% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	2.94% 0.038mg	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	0% 0μg	1.34% 5.36μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.4% 0.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pectin, liquid	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	0% 0mg	0.28% 2.8mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	12.6% 0.11mg	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	0% 0mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.96% 33.4mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	0% 0mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.4% 6.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	24% 881g	0.04% 1.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pectin, liquid vs Rice cake, cracker (include hain mini rice cakes):

• Rice cake, cracker (include hain mini rice cakes) contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Pectin, liquid.
• Both Pectin, liquid as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Pectin, liquid vs Rice cake, cracker (include hain mini rice cakes):

• Pectin, liquid has 595.4 times more Water than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium and more Zinc than Pectin, liquid.
• Both Pectin, liquid as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pectin, liquid has 17.8 times more Fiber than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain more Fat, more Omega 6 and more Protein than Pectin, liquid.
• Both Pectin, liquid and Rice cake, cracker (include hain mini rice cakes) have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Pectin, liquid as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.