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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, rye	Snacks, potato sticks	Recommended Dietary Allowance
Energy	53% 1532kcal	71.4% 2072kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	110% 35.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	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	244% 317g	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	41.8% 16g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	57.4% 32g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, rye	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	30% 0.36mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	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	4.96% 20μg	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, rye	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	89.3% 7.14mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	514% 12mg	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	215% 1508mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	167% 2512mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.73% 27g	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, rye vs Snacks, potato sticks:

• Snacks, rice cakes, brown rice, rye have 1.5 times more Vitamin B3 and 2.8 times more Vitamin B5 than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.3 times more Vitamin B2, 2.1 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Snacks, potato sticks have similar amounts of Vitamin B1 per 14 oz.
• Both Snacks, rice cakes, brown rice, rye 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, rye vs Snacks, potato sticks:

• Snacks, rice cakes, brown rice, rye have 1.2 times more Copper, 2.3 times more Magnesium, 7 times more Manganese, 2.2 times more Phosphorus and 3 times more Zinc than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.3 times more Iron, 4 times more Potassium and 5.8 times more Sodium than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Snacks, potato sticks have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cakes, brown rice, rye have 1.5 times more Carbohydrate and 1.2 times more Protein than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.4 times more Energy, 9.1 times more Fat, 15.3 times more Saturated Fat and 11.9 times more Omega 6 than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Snacks, potato sticks have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Snacks, rice cakes, brown rice, rye as well as Snacks, potato sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.