Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, plain, unsalted VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Dried Beechnuts	Recommended Dietary Allowance
Energy	53% 1536kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.85g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	102% 133g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	44% 16.7g	NA	38g per day for Men 19-50 years
Protein	58% 32.5g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	209% 2.7mg	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	112% 448μg	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	68.4% 61.5mg	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	33% 4.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	196% 1.77mg	295% 2.66mg	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	74% 5.9mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	644% 15mg	231% 5.32mg	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	204% 1429mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	NA	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, plain, unsalted VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, rice cakes, brown rice, plain, unsalted versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, rice cakes, brown rice, plain, unsalted vs Dried Beechnuts:

• 14 ounces of Snacks, rice cakes, brown rice, plain, unsalted have 8.9 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 5 times more Vitamin B1, 2.2 times more Vitamin B2, 4.6 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Dried Beechnuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Snacks, rice cakes, brown rice, plain, unsalted have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, plain, unsalted vs Dried Beechnuts:

• 14 ounces of Snacks, rice cakes, brown rice, plain, unsalted have more Magnesium, 2.8 times more Manganese, more Phosphorus and 8.3 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.5 times more Copper, 1.7 times more Iron, 3.5 times more Potassium and 1.5 times more Sodium than Snacks, rice cakes, brown rice, plain, unsalted.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Dried Beechnuts lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, rice cakes, brown rice, plain, unsalted have 2.4 times more Carbohydrate and 1.3 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.5 times more Energy, 17.9 times more Fat, 10 times more Saturated Fat, 170 times more Omega 3 and 19 times more Omega 6 than Snacks, rice cakes, brown rice, plain, unsalted.
• 14 ounces of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3