Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, buckwheat VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	52% 1508kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	44% 14g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.17g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	192% 249g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	1.86% 1.35g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 4.25g	g per day for Men 19-50 years
Fiber	39.7% 15g	41.8% 16g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	201% 32mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	61% 0.79mg	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	21% 83.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	44.5% 0.4mg	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	56.6% 4.52mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	1066% 24.5mg	63% 1.45mg	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	215% 1508mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat VS Snacks, tortilla chips, ranch-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, rice cakes, brown rice, buckwheat versus 14 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, rice cakes, brown rice, buckwheat vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Snacks, rice cakes, brown rice, buckwheat have 1.7 times more Vitamin B2, 6.2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 1.5 times more Vitamin B6 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B1 per 14 ounces.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, buckwheat vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Snacks, rice cakes, brown rice, buckwheat have 3.8 times more Copper, 1.7 times more Magnesium, 16.9 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Selenium and 1.7 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 12.2 times more Calcium and 4.5 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, tortilla chips, ranch-flavor contain similar levels of Iron and Potassium per 14 ounces.
• 14 ounces of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, rice cakes, brown rice, buckwheat have 1.3 times more Carbohydrate and 1.3 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 1.3 times more Energy, 7 times more Fat, 5.5 times more Saturated Fat, 3.4 times more Omega 3 and 12.6 times more Omega 6 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Fiber per 14 ounces.