Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, buckwheat VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	131% 3800kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	61.8% 10.5g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	625% 813g	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	100% 38g	203% 77g	38g per day for Men 19-50 years
Protein	161% 90g	198% 111g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	367% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	506% 81mg	409% 65.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	232% 11.6mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	211% 2.74mg	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	135% 540μg	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	11% 10mg	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, buckwheat	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	11% 110mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	311% 2.8mg	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	143% 11.4mg	336% 27mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	2687% 61.8mg	1157% 26.6mg	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	543% 3800mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	126% 4300mg	3400mg per day for Men 19-50 years
Selenium	298% 164μg	NA	55μg per day for Men 19-50 years
Sodium	77.3% 1160mg	135% 2030mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, rice cakes, brown rice, buckwheat versus 1 kg of Snacks, pretzels, hard, whole-wheat including both salted and unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, rice cakes, brown rice, buckwheat vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat has 1.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 kg of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 7.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Snacks, rice cakes, brown rice, buckwheat vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat has 1.4 times more Copper, 5 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus and 4 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 kg of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 2.5 times more Calcium, 2.4 times more Iron, 1.4 times more Potassium and 1.8 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat has 1.3 times more Fat, 1.8 times more Omega 3 and 1.3 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 kg of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 2 times more Fiber than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.