Comparing Nutrients in 300 calories Rice crackers VS Crackers, multigrain

Weight per 300 calories

• Rice crackers: 72g
• Crackers, multigrain: 62.2g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Rice crackers or Crackers, multigrain?

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Rice crackers	Crackers, multigrain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	32.4% 42g	130g per day for Men 19-50 years
Sugars	0% 0g	10.3% 7.47g	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	0% 0g	5.73% 2.18g	38g per day for Men 19-50 years
Protein	13% 7.2g	7.9% 4.4g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	5.6% 0.073mg	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	3.97% 16μg	16% 64μg	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	6.06% 0.91mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.26% 1.5μg	18.7% 22.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Crackers, multigrain	Recommended Dietary Allowance
Calcium	0% 0mg	0.87% 8.7mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	10.4% 0.094mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	26.8% 113mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	37.3% 261mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	36.6% 550mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	0.002% 0.079g	0.042% 1.56g	3700g per day for Men 19-50 years

Rice Crackers VS Crackers, Multigrain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice crackers or Crackers, multigrain?

Lets compare vitamin content per 300 calories of Rice crackers vs Crackers, multigrain:

• 300 calories of Rice crackers have 1.9 times more Vitamin B3 and 5.5 times more Vitamin B6 than Crackers, multigrain.
• While 300 kcal of Crackers, multigrain contain 2.4 times more Vitamin B2, 4 times more Vitamin B9 and 14.8 times more Vitamin K than Rice crackers.
• Both Rice crackers and Crackers, multigrain provide similar amounts of Vitamin B1 and Vitamin E per 300 calories.
• 300 calories of Rice crackers have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin K
• 300 calories of Crackers, multigrain have insufficient amounts of Vitamin B6
• Both Rice crackers as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Rice crackers vs Crackers, multigrain:

• 300 calories of Rice crackers have 2.3 times more Copper, 6.2 times more Magnesium, 1.4 times more Phosphorus and 2.6 times more Zinc than Crackers, multigrain.
• While 300 kcal of Crackers, multigrain contain more Iron and 3.3 times more Sodium than Rice crackers.
• Both Rice crackers and Crackers, multigrain contain similar levels of Selenium per 300 calories.
• 300 calories of Rice crackers lack sufficient amounts of Iron
• 300 calories of Crackers, multigrain lack sufficient amounts of Magnesium and Zinc
• Both Rice crackers as well as Crackers, multigrain lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rice crackers have 1.4 times more Carbohydrate and 1.6 times more Protein than Crackers, multigrain.
• While 300 kcal of Crackers, multigrain contain 3.5 times more Fat, more Saturated Fat, 19.9 times more Omega 3, 5.7 times more Omega 6 and more Sugars than Rice crackers.
• Both Rice crackers and Crackers, multigrain offer comparable quantities of Energy per 300 calories.
• 300 calories of Rice crackers provide inadequate amounts of Omega 3
• Both Rice crackers as well as Crackers, multigrain provide inadequate amounts of Fiber in 300 calories.