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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Snacks, tortilla chips, ranch-flavor	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	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	18.3% 0.24mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	179% 28.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	47.3% 0.62mg	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	NA	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.2% 12mg	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	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	53% 532mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	172% 1.55mg	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	68.5% 5.48mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	742% 17mg	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	143% 1000mg	213% 1488mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	137% 2060mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Snacks, rice cakes, brown rice, sesame seed per 14 oz

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

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

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 1.3 times more Vitamin B6 than Snacks, rice cakes, brown rice, sesame seed.
• While 14 oz of Snacks, rice cakes, brown rice, sesame seed contain 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.
• Both Snacks, tortilla chips, ranch-flavor and Snacks, rice cakes, brown rice, sesame seed provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C

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

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 11.2 times more Calcium and 2.3 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• While 14 oz of Snacks, rice cakes, brown rice, sesame seed contain 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.
• Both Snacks, tortilla chips, ranch-flavor and Snacks, rice cakes, brown rice, sesame seed contain similar levels of Iron and Potassium per 14 ounces.
• 14 ounces of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 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.
• While 14 oz of Snacks, rice cakes, brown rice, sesame seed contain 1.3 times more Carbohydrate and 1.4 times more Fiber than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Snacks, rice cakes, brown rice, sesame seed offer comparable quantities of Protein per 14 ounces.