Comparing Nutrients in 1 kilogram Rice crackers VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Rice crackers	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	143% 4160kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	636% 826g	453% 588g	130g per day for Men 19-50 years
Sugars	0% 0g	363% 263g	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	0% 0g	208% 79g	38g per day for Men 19-50 years
Protein	179% 100g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	346% 55.4mg	53.6% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	324% 16mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	426% 5.54mg	89.2% 1.16mg	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	55% 220μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	213% 5.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.33% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	84% 12.6mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	0% 0mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	271% 2.44mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	2.88% 115μg	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	0% 0mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	371% 1560mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	1770% 40.7mg	853% 19.6mg	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	517% 3620mg	490% 3430mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	131% 4460mg	3400mg per day for Men 19-50 years
Selenium	464% 255μg	360% 198μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Snack, Mixed Berry Bar per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice crackers versus 1 kg of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rice crackers vs Snack, Mixed Berry Bar:

• 1 kilogram of Rice crackers has 1.5 times more Vitamin B1, 6.5 times more Vitamin B3, 1.5 times more Vitamin B5, 4.8 times more Vitamin B6 and 4.3 times more Vitamin E than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains more Vitamin A, 2.8 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin B12 than Rice crackers.
• 1 kilogram of Rice crackers have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of Snack, Mixed Berry Bar have insufficient amounts of Vitamin E
• Both Rice crackers as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rice crackers vs Snack, Mixed Berry Bar:

• 1 kilogram of Rice crackers has 1.2 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese and 1.3 times more Selenium than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains more Calcium, more Iron, 1.8 times more Potassium and 1.9 times more Sodium than Rice crackers.
• Both Rice crackers and Snack, Mixed Berry Bar contain similar levels of Phosphorus and Zinc per one kilogram.
• 1 kilogram of Rice crackers lack sufficient amounts of Calcium and Iron
• Both Rice crackers as well as Snack, Mixed Berry Bar lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice crackers has 1.4 times more Carbohydrate than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 2.1 times more Fat, more Saturated Fat, 2.1 times more Omega 3, more Sugars, more Fiber and 1.3 times more Protein than Rice crackers.
• Both Rice crackers and Snack, Mixed Berry Bar offer comparable quantities of Energy and Omega 6 per one kilogram.
• 1 kilogram of Rice crackers provide inadequate amounts of Fiber