Comparing Nutrients in 100 calories Rice cake, cracker (include hain mini rice cakes) VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Weight per 100 calories

• Rice cake, cracker (include hain mini rice cakes): 25.5g
• Snacks, popcorn, home-prepared, oil-popped, unsalted: 20g

Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.3 times more energy per unit of mass than Rice cake, cracker (include hain mini rice cakes), which is very high in comparison to other foods. Rice cake, cracker (include hain mini rice cakes) having high energy density.

Which food has more nutrients per 100 calories - Rice cake, cracker (include hain mini rice cakes) or Snacks, popcorn, home-prepared, oil-popped, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	0.24% 0.004g	9.88% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	8.94% 11.6g	130g per day for Men 19-50 years
Sugars	0.31% 0.22g	0.15% 0.11g	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	2.8% 1.07g	5.26% 2g	38g per day for Men 19-50 years
Protein	3.23% 1.8g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.28% 0.015mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.14% 0.041mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	1.94% 0.31mg	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	2.94% 0.038mg	3.23% 0.042mg	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	1.34% 5.36μg	0.85% 3.4μg	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	0.067% 0.06mg	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	2.1% 0.32mg	3.24% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.4% 0.48μg	0.72% 0.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	0.28% 2.8mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	4.9% 0.044mg	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	4.75% 0.38mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	7.96% 33.4mg	5.14% 21.6mg	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	13% 92mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	1.32% 45mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.28μg	2.65% 1.46μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.04% 0.6mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.04% 1.48g	0.015% 0.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Rice cake, cracker (include hain mini rice cakes) vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Rice cake, cracker (include hain mini rice cakes) have 1.5 times more Vitamin B2, 6.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.7 times more Vitamin B1 and 1.5 times more Vitamin E than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Snacks, popcorn, home-prepared, oil-popped, unsalted have similar amounts of Vitamin B6 per 100 kcal.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Rice cake, cracker (include hain mini rice cakes) vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Rice cake, cracker (include hain mini rice cakes) have 2.6 times more Copper, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2.4 times more Potassium, 4.3 times more Selenium, 30.2 times more Sodium and 1.4 times more Zinc than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.5 times more Iron than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Rice cake, cracker (include hain mini rice cakes) have 1.8 times more Carbohydrate than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 5.1 times more Fat, 4.5 times more Saturated Fat, 41.3 times more Omega 3, 6.7 times more Omega 6 and 1.9 times more Fiber than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Snacks, popcorn, home-prepared, oil-popped, unsalted have similar amounts of Energy and Protein per 100 kcal.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.