Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, multigrain VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Snacks, potato sticks	Recommended Dietary Allowance
Energy	53% 1536kcal	71.4% 2072kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	110% 35.2g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	416% 70.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	163% 212g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.87g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.2mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	98% 1.27mg	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	39.7% 159μg	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	209% 188mg	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	241% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73% 87.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	139% 1.25mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	73% 1.68mg	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	167% 2512mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.24% 8.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, rice cakes, brown rice, multigrain vs Snacks, potato sticks:

• Snacks, rice cakes, brown rice, multigrain have 1.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.5 times more Vitamin B5 than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.4 times more Vitamin B1, 2.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, potato sticks have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, multigrain vs Snacks, potato sticks:

• Snacks, rice cakes, brown rice, multigrain have 1.4 times more Copper, 2.1 times more Magnesium, 12.3 times more Manganese, 2.2 times more Phosphorus and 2.6 times more Zinc than Snacks, potato sticks.
• While Snacks, potato sticks contain 4.2 times more Potassium and 2.5 times more Sodium than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, potato sticks have similar amounts of Calcium and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cakes, brown rice, multigrain have 6.3 times more Omega 3, 1.5 times more Carbohydrate and 1.3 times more Protein than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.3 times more Energy, 9.8 times more Fat, 15.9 times more Saturated Fat and 17.8 times more Omega 6 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, potato sticks have similar amounts of Fiber per 14 oz.
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, potato sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.