Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, multigrain VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	133% 3870kcal	167% 4830kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	245% 238g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	275% 4.4g	68.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	703% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	479% 623g	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	79% 30g	76.3% 29g	38g per day for Men 19-50 years
Protein	152% 85g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	413% 66mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	77.4% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	74% 0.96mg	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	50% 200μg	45% 180μg	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	2.22% 2mg	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, multigrain	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	21% 210mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	474% 4.27mg	242% 2.18mg	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	245% 19.6mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	2270% 52.2mg	401% 9.22mg	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	529% 3700mg	199% 1390mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	NA	273% 150μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	189% 2830mg	1500mg per day for Men 19-50 years
Zinc	230% 25.3mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, multigrain VS Snacks, granola bars, hard, peanut butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, rice cakes, brown rice, multigrain versus 1 kg of Snacks, granola bars, hard, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, rice cakes, brown rice, multigrain vs Snacks, granola bars, hard, peanut butter:

• 1 kilogram of Snacks, rice cakes, brown rice, multigrain has 2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Snacks, granola bars, hard, peanut butter.
• While 1 kg of Snacks, granola bars, hard, peanut butter contains 3.1 times more Vitamin B1 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, granola bars, hard, peanut butter provide similar amounts of Vitamin B9 per one kilogram.
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, granola bars, hard, peanut butter 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, multigrain vs Snacks, granola bars, hard, peanut butter:

• 1 kilogram of Snacks, rice cakes, brown rice, multigrain has 2 times more Copper, 2.5 times more Magnesium, 5.7 times more Manganese, 2.7 times more Phosphorus and 2 times more Zinc than Snacks, granola bars, hard, peanut butter.
• While 1 kg of Snacks, granola bars, hard, peanut butter contains 2 times more Calcium than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, granola bars, hard, peanut butter contain similar levels of Iron, Potassium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, rice cakes, brown rice, multigrain has 4 times more Omega 3 and 1.3 times more Carbohydrate than Snacks, granola bars, hard, peanut butter.
• While 1 kg of Snacks, granola bars, hard, peanut butter contains 6.8 times more Fat, 5.7 times more Saturated Fat and 12 times more Omega 6 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, granola bars, hard, peanut butter offer comparable quantities of Energy, Fiber and Protein per one kilogram.