Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, plain, unsalted VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	133% 3870kcal	131% 3810kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	67.6% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	627% 815g	609% 792g	130g per day for Men 19-50 years
Sugars	12% 8.8g	30.5% 22g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	146% 82g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	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	384% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	479% 6.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	52.5% 210μg	428% 1710μg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	11% 110mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	293% 2.64mg	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	540% 43.2mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	1622% 37.3mg	778% 18mg	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, plain, unsalted VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, rice cakes, brown rice, plain, unsalted versus 1 kg of Snacks, pretzels, hard, plain, made with enriched flour, 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, plain, unsalted vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted has 1.5 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.5 times more Vitamin E than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 1 kg of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contains 7.6 times more Vitamin B1, 3.8 times more Vitamin B2 and 8.1 times more Vitamin B9 than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Snacks, rice cakes, brown rice, plain, unsalted vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted has 1.7 times more Copper, 3.7 times more Magnesium, 2.1 times more Manganese, 3.2 times more Phosphorus, 2 times more Potassium, 4.2 times more Selenium and 3.5 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 1 kg of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contains 3.3 times more Calcium, 2.9 times more Iron and 9.6 times more Sodium than Snacks, rice cakes, brown rice, plain, unsalted.
• 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 1.5 times more Fiber than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 1 kg of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contains 1.3 times more Fat, 1.3 times more Saturated Fat, 6 times more Omega 3 and 2.5 times more Sugars than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3