Comparing Nutrients in 1 pound Snacks, rice cakes, brown rice, plain, unsalted VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	60.5% 1755kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	8.08% 2.6g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	28% 4.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 370g	279% 363g	130g per day for Men 19-50 years
Sugars	5.5% 4g	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	50% 19g	NA	38g per day for Men 19-50 years
Protein	66.4% 37g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	230% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	45.4% 0.59mg	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	24% 95μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.5% 5.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	192% 1.72mg	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	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	736% 17mg	1219% 28mg	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	246% 1724mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.72% 26.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, rice cakes, brown rice, plain, unsalted vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Snacks, rice cakes, brown rice, plain, unsalted have 1.6 times more Vitamin B2 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Snacks, rice cakes, brown rice, plain, unsalted vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Snacks, rice cakes, brown rice, plain, unsalted have 1.3 times more Iron, 1.5 times more Selenium and 6.5 times more Sodium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.7 times more Manganese than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.3 times more Fat and 7 times more Omega 3 than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Energy, Saturated Fat, Omega 6, Carbohydrate and Protein per 1 lb.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.