Comparing Nutrients in 100 calories Snacks, rice cakes, brown rice, buckwheat VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Weight per 100 calories

• Snacks, rice cakes, brown rice, buckwheat: 26.3g
• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor: 22g

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

Discover which food has more nutrients per 100 calories - Snacks, rice cakes, brown rice, buckwheat or Snacks, pretzels, hard, confectioner's coating, chocolate-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	5.25% 1.7g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	2.63% 1g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.23% 0.015mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	3.37% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	3.32% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.63% 0.034mg	2.9% 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	1.4% 5.53μg	0.49% 1.97μg	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	0.12% 0.11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.02% 2.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	0.29% 2.9mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	7.34% 0.066mg	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	3.75% 0.3mg	5.47% 0.44mg	8mg per day for Men 19-50 years
Magnesium	9.46% 39.7mg	2.14% 8.97mg	420mg per day for Men 19-50 years
Manganese	70.7% 1.63mg	5.35% 0.12mg	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	14.3% 100mg	4.53% 31.7mg	700mg per day for Men 19-50 years
Potassium	2.3% 78.7mg	1.45% 49.2mg	3400mg per day for Men 19-50 years
Selenium	7.85% 4.3μg	5.77% 3.17μg	55μg per day for Men 19-50 years
Sodium	2.04% 30.5mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	1.83% 0.2mg	11mg per day for Men 19-50 years
Water	0.042% 1.55g	0.015% 0.55g	3700g per day for Men 19-50 years

Snacks, Rice Cakes, Brown Rice, Buckwheat VS Snacks, Pretzels, Hard, Confectioner's Coating, Chocolate-flavor Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, rice cakes, brown rice, buckwheat or Snacks, pretzels, hard, confectioner's coating, chocolate-flavor?

Lets compare vitamin content per 100 calories of Snacks, rice cakes, brown rice, buckwheat vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 100 calories of Snacks, rice cakes, brown rice, buckwheat have 12.2 times more Vitamin B3 and 1.8 times more Vitamin B5 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 100 kcal of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 1.6 times more Vitamin B2 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin B3
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Snacks, rice cakes, brown rice, buckwheat vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 100 calories of Snacks, rice cakes, brown rice, buckwheat have 1.5 times more Copper, 4.4 times more Magnesium, 13.2 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Selenium and 3.3 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 100 kcal of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 1.5 times more Iron and 4.1 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• 100 calories of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor lack sufficient amounts of Potassium and Zinc
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, rice cakes, brown rice, buckwheat have 1.4 times more Carbohydrate, 1.9 times more Fiber and 1.4 times more Protein than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 100 kcal of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 4 times more Fat, 10 times more Saturated Fat, 1.9 times more Omega 3 and 1.6 times more Omega 6 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor offer comparable quantities of Energy per 100 calories.
• 100 calories of Snacks, rice cakes, brown rice, buckwheat provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor provide inadequate amounts of Fiber