Comparing Nutrients in 1 kilogram Rice cake, cracker (include hain mini rice cakes) VS Cereals ready-to-eat, WEETABIX whole grain cereal

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	135% 3920kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.75g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	87.6% 15g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	624% 811g	627% 815g	130g per day for Men 19-50 years
Sugars	12% 8.8g	78.8% 57g	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	111% 42g	300% 114g	38g per day for Men 19-50 years
Protein	127% 71g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	1608% 19.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	754% 9.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	354% 4.6mg	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	52.5% 210μg	115% 460μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	82.7% 12.4mg	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	11% 110mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	691% 6.2mg	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	186% 15mg	1608% 129mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	514% 3600mg	246% 1720mg	700mg per day for Men 19-50 years
Potassium	126% 4280mg	126% 4290mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	247% 3710mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	156% 17mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rice cake, cracker (include hain mini rice cakes) vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Vitamin B3 and 1.3 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 32.2 times more Vitamin B1, 6.1 times more Vitamin B2, 3.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Vitamin K per 1 kg.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rice cake, cracker (include hain mini rice cakes) vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Magnesium, 2.1 times more Phosphorus, 4.2 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 5.2 times more Calcium, 1.4 times more Copper, 8.6 times more Iron and 5.2 times more Sodium than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rice cake, cracker (include hain mini rice cakes) have 1.5 times more Fat, 1.8 times more Saturated Fat and 1.3 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 3.8 times more Omega 3, 6.5 times more Sugars, 2.7 times more Fiber and 1.6 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.