Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, sesame seed VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	53.6% 1556kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	44% 14g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	192% 249g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	1.86% 1.35g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 4.25g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	41.8% 16g	38g per day for Men 19-50 years
Protein	54% 30g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.6mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	61% 0.79mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, sesame seed	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	44.5% 0.4mg	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	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	742% 17mg	63% 1.45mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, rice cakes, brown rice, sesame seed vs Snacks, tortilla chips, ranch-flavor:

• Snacks, rice cakes, brown rice, sesame seed have 1.4 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B5 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 1.3 times more Vitamin B6 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, tortilla chips, ranch-flavor have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, sesame seed vs Snacks, tortilla chips, ranch-flavor:

• Snacks, rice cakes, brown rice, sesame seed have 3.9 times more Copper, 1.6 times more Magnesium, 11.8 times more Manganese, 1.5 times more Phosphorus, 3.3 times more Selenium and 2.1 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 11.2 times more Calcium and 2.3 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, tortilla chips, ranch-flavor have similar amounts of Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cakes, brown rice, sesame seed have 1.3 times more Carbohydrate and 1.4 times more Fiber than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 1.3 times more Energy, 6.5 times more Fat, 6.6 times more Saturated Fat, 5.9 times more Omega 3 and 11.9 times more Omega 6 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, tortilla chips, ranch-flavor have similar amounts of Protein per 14 oz.
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Glucose and Sucrose in 14 oz.