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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	53% 1536kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.85g	24.5% 4.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	245% 318g	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	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	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	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	201% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	39.7% 0.52mg	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	21% 83.3μg	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% 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	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	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	196% 1.77mg	168% 1.5mg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	644% 15mg	1066% 24.5mg	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	215% 1508mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, plain, unsalted have 1.6 times more Vitamin B2 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

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

• Snacks, rice cakes, brown rice, plain, unsalted have 1.3 times more Iron, 1.5 times more Selenium and 6.5 times more Sodium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.7 times more Manganese than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.3 times more Fat and 7 times more Omega 3 than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Energy, Saturated Fat, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.