Comparing Nutrients in 1 kilogram Snacks, trail mix, regular VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Snacks, trail mix, regular	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	159% 4620kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	303% 294g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	173% 55.5g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	564% 96g	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	345% 449g	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	NA	100% 38g	38g per day for Men 19-50 years
Protein	246% 138g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	385% 4.62mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.95mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	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	178% 710μg	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	15.6% 14mg	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, trail mix, regular	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	78% 780mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1094% 9.85mg	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	381% 30.5mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	450% 10.3mg	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	493% 3450mg	543% 3800mg	700mg per day for Men 19-50 years
Potassium	201% 6850mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	NA	298% 164μg	55μg per day for Men 19-50 years
Sodium	153% 2290mg	77.3% 1160mg	1500mg per day for Men 19-50 years
Zinc	293% 32.2mg	227% 25mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, trail mix, regular VS Snacks, rice cakes, brown rice, buckwheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, trail mix, regular 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, trail mix, regular vs Snacks, rice cakes, brown rice, buckwheat:

• 1 kilogram of Snacks, trail mix, regular has 8.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat contains 1.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Snacks, trail mix, regular vs Snacks, rice cakes, brown rice, buckwheat:

• 1 kilogram of Snacks, trail mix, regular has 7.1 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, 2.3 times more Potassium, 2 times more Sodium and 1.3 times more Zinc than Snacks, rice cakes, brown rice, buckwheat.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat contains 6 times more Manganese than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Snacks, rice cakes, brown rice, buckwheat contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, trail mix, regular has 1.2 times more Energy, 8.4 times more Fat, 8.7 times more Saturated Fat, 9.1 times more Omega 6 and 1.5 times more Protein than Snacks, rice cakes, brown rice, buckwheat.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat contains 1.8 times more Carbohydrate than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Snacks, rice cakes, brown rice, buckwheat offer comparable quantities of Omega 3 per one kilogram.