Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, plain, unsalted VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	133% 3870kcal	168% 4870kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	130% 41.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	627% 815g	522% 678g	130g per day for Men 19-50 years
Sugars	12% 8.8g	3.03% 2.2g	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	161% 61g	38g per day for Men 19-50 years
Protein	146% 82g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	515% 6.7mg	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	25% 100μg	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	286% 257mg	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	365% 54.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	11% 110mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	387% 3.48mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	1622% 37.3mg	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	276% 1930mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	513% 17440mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, plain, unsalted VS Potato chips, without salt, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, rice cakes, brown rice, plain, unsalted versus 1 kg of Potato chips, without salt, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted vs Potato chips, without salt, reduced fat:

• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted has 2.1 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• While 1 kg of Potato chips, without salt, reduced fat contains 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin B6, more Vitamin C, 4.4 times more Vitamin E and 7 times more Vitamin K than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Potato chips, without salt, reduced fat provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted have insufficient amounts of Vitamin C and Vitamin K
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, rice cakes, brown rice, plain, unsalted vs Potato chips, without salt, reduced fat:

• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted has 1.3 times more Copper, 1.5 times more Magnesium, 1.9 times more Phosphorus, 3 times more Selenium and 3 times more Zinc than Potato chips, without salt, reduced fat.
• While 1 kg of Potato chips, without salt, reduced fat contains 1.9 times more Calcium and 6 times more Potassium than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Potato chips, without salt, reduced fat contain similar levels of Iron per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted has 1.2 times more Carbohydrate than Potato chips, without salt, reduced fat.
• While 1 kg of Potato chips, without salt, reduced fat contains 1.3 times more Energy, 7.4 times more Fat, 7.3 times more Saturated Fat, 19 times more Omega 3, 11.1 times more Omega 6 and 1.5 times more Fiber than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Potato chips, without salt, reduced fat offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3