Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, multigrain VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	53% 1536kcal	66% 1917kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	39.7% 12.7g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	279% 47.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	190% 247g	130g per day for Men 19-50 years
Sugars	NA	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	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	31.3% 12g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.2mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	30.7% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	29.3% 0.38mg	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	20% 79.4μg	18% 71.4μg	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	0.88% 0.79mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	96% 0.87mg	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	97% 7.78mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	159% 3.66mg	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	210% 1469mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	75% 1123mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.25% 9.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, multigrain VS Snacks, granola bars, hard, peanut butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, rice cakes, brown rice, multigrain versus 14 oz of Snacks, granola bars, hard, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, rice cakes, brown rice, multigrain vs Snacks, granola bars, hard, peanut butter:

• 14 ounces of Snacks, rice cakes, brown rice, multigrain have 2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Snacks, granola bars, hard, peanut butter.
• While 14 oz of Snacks, granola bars, hard, peanut butter contain 3.1 times more Vitamin B1 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, granola bars, hard, peanut butter provide similar amounts of Vitamin B9 per 14 ounces.
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, multigrain vs Snacks, granola bars, hard, peanut butter:

• 14 ounces of Snacks, rice cakes, brown rice, multigrain have 2 times more Copper, 2.5 times more Magnesium, 5.7 times more Manganese, 2.7 times more Phosphorus and 2 times more Zinc than Snacks, granola bars, hard, peanut butter.
• While 14 oz of Snacks, granola bars, hard, peanut butter contain 2 times more Calcium than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, granola bars, hard, peanut butter contain similar levels of Iron, Potassium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, rice cakes, brown rice, multigrain have 4 times more Omega 3 and 1.3 times more Carbohydrate than Snacks, granola bars, hard, peanut butter.
• While 14 oz of Snacks, granola bars, hard, peanut butter contain 6.8 times more Fat, 5.7 times more Saturated Fat and 12 times more Omega 6 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, granola bars, hard, peanut butter offer comparable quantities of Energy, Fiber and Protein per 14 ounces.