Comparing Nutrients in 14 ounces Snacks, potato chips, plain, salted VS Snacks, rice cakes, brown rice, corn

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Snacks, potato chips, plain, salted	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	73% 2111kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	25.4% 4.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	248% 322g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.4% 0.85mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	160% 25.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	42.7% 0.56mg	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	28.8% 115μg	19% 75.4μg	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	95% 85.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	277% 41.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	6.1% 243μg	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	63.5% 5.1mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	877% 20mg	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	86.7% 607mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	140% 4747mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	139% 2092mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, potato chips, plain, salted vs Snacks, rice cakes, brown rice, corn:

• Snacks, potato chips, plain, salted have 2.7 times more Vitamin B1, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 1.4 times more Vitamin B3 than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Snacks, rice cakes, brown rice, corn have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Snacks, potato chips, plain, salted as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, potato chips, plain, salted vs Snacks, rice cakes, brown rice, corn:

• Snacks, potato chips, plain, salted have 2.3 times more Calcium, 4.3 times more Potassium and 3.2 times more Sodium than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 1.8 times more Copper, 1.8 times more Magnesium, 11.8 times more Manganese, 2.1 times more Phosphorus and 2 times more Zinc than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Snacks, rice cakes, brown rice, corn have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, plain, salted have 1.4 times more Energy, 10.6 times more Fat, 5.4 times more Saturated Fat, 7.2 times more Omega 3 and 7.3 times more Omega 6 than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 1.5 times more Carbohydrate and 1.3 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Snacks, rice cakes, brown rice, corn have similar amounts of Fiber per 14 oz.
• Both Snacks, potato chips, plain, salted as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.