Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, sesame seed VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	53.6% 1556kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	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	56.4% 21.4g	39.7% 15g	38g per day for Men 19-50 years
Protein	54% 30g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.6mg	201% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	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	18% 71.4μg	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	13.2% 12mg	0% 0mg	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, sesame seed	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	78.4% 6.27mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	742% 17mg	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	213% 1488mg	215% 1508mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	30.7% 460mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, sesame seed VS Snacks, rice cakes, brown rice, buckwheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, rice cakes, brown rice, sesame seed versus 14 oz of Snacks, rice cakes, brown rice, buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Snacks, rice cakes, brown rice, sesame seed have 1.3 times more Vitamin B5 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, rice cakes, brown rice, buckwheat provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, sesame seed vs Snacks, rice cakes, brown rice, buckwheat:

• 14 ounces of Snacks, rice cakes, brown rice, sesame seed have 1.4 times more Iron, 1.5 times more Selenium and 2 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• While 14 oz of Snacks, rice cakes, brown rice, buckwheat contain 1.4 times more Manganese than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, rice cakes, brown rice, buckwheat contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per 14 ounces.
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, rice cakes, brown rice, sesame seed have 1.4 times more Fiber than Snacks, rice cakes, brown rice, buckwheat.
• While 14 oz of Snacks, rice cakes, brown rice, buckwheat contain 1.8 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, rice cakes, brown rice, buckwheat offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per 14 ounces.