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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	135% 3920kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	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	627% 815g	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	142% 54g	203% 77g	38g per day for Men 19-50 years
Protein	136% 76g	198% 111g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	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	40% 0.48mg	367% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	450% 72mg	409% 65.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	45% 180μg	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	33.3% 30mg	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, sesame seed	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	12% 120mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	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	198% 16mg	336% 27mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	1869% 43mg	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	536% 3750mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	126% 4300mg	3400mg per day for Men 19-50 years
Selenium	438% 241μg	NA	55μg per day for Men 19-50 years
Sodium	151% 2270mg	135% 2030mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	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, sesame seed 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, sesame seed 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, sesame seed vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed has 1.8 times more Vitamin B5 and 3 times more Vitamin C 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 9.2 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B6 and 3 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed has 1.4 times more Copper, 4.5 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus and 4.8 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 2.3 times more Calcium, 1.7 times more Iron and 1.5 times more Potassium than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain similar levels of Sodium per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed has 1.5 times more Fat and 1.4 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 1.4 times more Fiber and 1.5 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.