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

Weight per 100 calories

• Snacks, rice cakes, brown rice, sesame seed: 25.5g
• 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, sesame seed or Snacks, pretzels, hard, confectioner's coating, chocolate-flavor?

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	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	1% 0.97g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.25% 1.7g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.67% 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% 20.8g	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	3.63% 1.38g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	3.46% 1.94g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	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	1.02% 0.012mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.67% 0.022mg	3.37% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.45% 0.37mg	3.32% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.04% 0.04mg	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	1.15% 4.6μg	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	0.85% 0.77mg	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, sesame seed	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	0.31% 3.06mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	5.04% 0.4mg	5.47% 0.44mg	8mg per day for Men 19-50 years
Magnesium	8.26% 34.7mg	2.14% 8.97mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	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	13.7% 96mg	4.53% 31.7mg	700mg per day for Men 19-50 years
Potassium	2.18% 74mg	1.45% 49.2mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	5.77% 3.17μg	55μg per day for Men 19-50 years
Sodium	3.86% 58mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	1.83% 0.2mg	11mg per day for Men 19-50 years
Water	0.041% 1.5g	0.015% 0.55g	3700g per day for Men 19-50 years

Snacks, Rice Cakes, Brown Rice, Sesame Seed 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, sesame seed or Snacks, pretzels, hard, confectioner's coating, chocolate-flavor?

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

• 100 calories of Snacks, rice cakes, brown rice, sesame seed have 10.5 times more Vitamin B3 and 2.2 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 2 times more Vitamin B2 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B2
• 100 calories of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin B3
• Both Snacks, rice cakes, brown rice, sesame seed 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, sesame seed vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 100 calories of Snacks, rice cakes, brown rice, sesame seed have 1.5 times more Copper, 3.9 times more Magnesium, 8.9 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Selenium and 3.8 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 2.2 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain similar levels of Iron per 100 calories.
• 100 calories of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor lack sufficient amounts of Potassium and Zinc
• Both Snacks, rice cakes, brown rice, sesame seed 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, sesame seed have 1.3 times more Carbohydrate and 2.6 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 100 kcal of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 3.8 times more Fat, 12.2 times more Saturated Fat, 3.4 times more Omega 3 and 1.5 times more Omega 6 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Snacks, rice cakes, brown rice, sesame seed 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