Comparing Nutrients in 1 pound Rice cake, cracker (include hain mini rice cakes) VS Cereals ready-to-eat, WEETABIX whole grain cereal

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	61.3% 1778kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	39.8% 6.76g	29.5% 5.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	284% 370g	130g per day for Men 19-50 years
Sugars	5.5% 4g	35.7% 26g	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	50% 19g	136% 51.7g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	729% 8.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	161% 2.1mg	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	24% 95μg	52% 209μg	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	37.5% 5.62mg	29.6% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	5% 50mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	313% 2.82mg	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	84.5% 6.76mg	729% 58.3mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	NA	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	233% 1633mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	57% 1941mg	57.2% 1946mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice cake, cracker (include hain mini rice cakes) vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Vitamin B3 and 1.3 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 32.2 times more Vitamin B1, 6.1 times more Vitamin B2, 3.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Vitamin K per 1 lb.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice cake, cracker (include hain mini rice cakes) vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Magnesium, 2.1 times more Phosphorus, 4.2 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 5.2 times more Calcium, 1.4 times more Copper, 8.6 times more Iron and 5.2 times more Sodium than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rice cake, cracker (include hain mini rice cakes) have 1.5 times more Fat, 1.8 times more Saturated Fat and 1.3 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 3.8 times more Omega 3, 6.5 times more Sugars, 2.7 times more Fiber and 1.6 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.