Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, sesame seed VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	135% 3920kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	61.8% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	627% 815g	616% 801g	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	100% 38g	38g per day for Men 19-50 years
Protein	136% 76g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Snacks, rice cakes, brown rice, buckwheat	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	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	450% 72mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	100% 1.3mg	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	52.5% 210μg	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	0% 0mg	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, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	12% 120mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	422% 3.8mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	1869% 43mg	2687% 61.8mg	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	543% 3800mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	438% 241μg	298% 164μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	77.3% 1160mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	227% 25mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, sesame seed VS Snacks, rice cakes, brown rice, buckwheat 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, rice cakes, brown rice, buckwheat 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, rice cakes, brown rice, buckwheat:

• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed has 1.3 times more Vitamin B5 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, rice cakes, brown rice, buckwheat provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, rice cakes, brown rice, buckwheat 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, rice cakes, brown rice, buckwheat:

• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed has 1.4 times more Iron, 1.5 times more Selenium and 2 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat contains 1.4 times more Manganese than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, rice cakes, brown rice, buckwheat contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per one kilogram.
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed has 1.4 times more Fiber than Snacks, rice cakes, brown rice, buckwheat.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat contains 1.8 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, rice cakes, brown rice, buckwheat offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per one kilogram.