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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	59.4% 1724kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	9.07% 2.9g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	28% 4.76g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	284% 369g	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	45.4% 17.2g	92% 35g	38g per day for Men 19-50 years
Protein	73% 41g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	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	21% 0.25mg	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.7mg	185% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.26mg	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	96% 1.24mg	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	61.2% 245μg	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	5.04% 4.54mg	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, buckwheat	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	5% 50mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	141% 1.27mg	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	64.6% 5.17mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	1219% 28mg	525% 12mg	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	246% 1724mg	81% 567mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	NA	55μg per day for Men 19-50 years
Sodium	35% 526mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, rice cakes, brown rice, buckwheat versus 1 lb 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 pound of Snacks, rice cakes, brown rice, buckwheat vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 1 pound of Snacks, rice cakes, brown rice, buckwheat has 1.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 7.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Snacks, rice cakes, brown rice, buckwheat has 1.4 times more Copper, 5 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus and 4 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 2.5 times more Calcium, 2.4 times more Iron, 1.4 times more Potassium and 1.8 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• 1 pound of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, rice cakes, brown rice, buckwheat has 1.3 times more Fat, 1.8 times more Omega 3 and 1.3 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 lb of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 2 times more Fiber than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy, Carbohydrate and Protein per one pound.