Comparing Nutrients in 1 pound Snacks, rice cakes, brown rice, buckwheat, unsalted VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	59.4% 1724kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	9.07% 2.9g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	28% 4.76g	30.7% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	276% 359g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	73% 41g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, 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	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	217% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.7mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.26mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	40.5% 0.53mg	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	194% 776μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	5% 50mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	133% 1.2mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	1219% 28mg	353% 8.1mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat, unsalted VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted versus 1 lb of Snacks, pretzels, hard, plain, made with enriched flour, 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, unsalted vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 1 pound of Snacks, rice cakes, brown rice, buckwheat, unsalted has 1.5 times more Vitamin B3 and 4 times more Vitamin B5 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 1 lb of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contains 8.2 times more Vitamin B1, 6 times more Vitamin B2 and 8.1 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Snacks, pretzels, hard, plain, made with enriched flour, unsalted provide similar amounts of Vitamin B6 per one pound.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Snacks, pretzels, hard, plain, made with enriched flour, 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, unsalted vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 1 pound of Snacks, rice cakes, brown rice, buckwheat, unsalted has 1.4 times more Copper, 4.3 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 2 times more Potassium, 2.8 times more Selenium and 2.9 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 1 lb of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contains 3.3 times more Calcium, 3.8 times more Iron and 62.5 times more Sodium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• 1 pound of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Snacks, pretzels, hard, plain, made with enriched flour, unsalted have similar amounts of macro-nutrients per 1 lb
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per one pound.