Comparing Nutrients in 300 calories Snacks, rice cakes, brown rice, buckwheat VS Snacks, tortilla chips, ranch-flavor

Weight per 300 calories

• Snacks, rice cakes, brown rice, buckwheat: 79g
• Snacks, tortilla chips, ranch-flavor: 60g

Snacks, tortilla chips, ranch-flavor have 1.3 times more energy per unit of mass than Snacks, rice cakes, brown rice, buckwheat, which is very high in comparison to other foods. Snacks, rice cakes, brown rice, buckwheat having high energy density.

Discover which food has more nutrients per 300 calories - Snacks, rice cakes, brown rice, buckwheat or Snacks, tortilla chips, ranch-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	15.2% 14.7g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.51g	6.62% 2.1g	32g per day for Men 19-50 years
Omega 3	3.45% 0.055g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	29% 37.6g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	0.28% 0.2g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.7% 0.044mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	2.76% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.9% 0.1mg	9.2% 0.12mg	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	4.14% 16.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	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	0.7% 0.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	0.87% 8.7mg	8.02% 80.2mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	6.7% 0.06mg	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	11.3% 0.9mg	10.3% 0.83mg	8mg per day for Men 19-50 years
Magnesium	28.4% 119mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	212% 4.88mg	9.5% 0.22mg	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	43% 300mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	4.56% 155mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	7.95% 4.37μg	55μg per day for Men 19-50 years
Sodium	6.1% 92mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.13% 4.66g	0.051% 1.9g	3700g per day for Men 19-50 years

Snacks, Rice Cakes, Brown Rice, Buckwheat VS Snacks, Tortilla Chips, Ranch-flavor Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, rice cakes, brown rice, buckwheat or Snacks, tortilla chips, ranch-flavor?

Lets compare vitamin content per 300 calories of Snacks, rice cakes, brown rice, buckwheat vs Snacks, tortilla chips, ranch-flavor:

• 300 calories of Snacks, rice cakes, brown rice, buckwheat have 2.3 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.5 times more Vitamin B5 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin B1 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Snacks, rice cakes, brown rice, buckwheat vs Snacks, tortilla chips, ranch-flavor:

• 300 calories of Snacks, rice cakes, brown rice, buckwheat have 5 times more Copper, 2.3 times more Magnesium, 22.3 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 3 times more Selenium and 2.3 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While 300 kcal of Snacks, tortilla chips, ranch-flavor contain 9.2 times more Calcium and 3.4 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, tortilla chips, ranch-flavor contain similar levels of Iron per 300 calories.
• 300 calories of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium
• 300 calories of Snacks, tortilla chips, ranch-flavor lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, rice cakes, brown rice, buckwheat have 1.7 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 300 kcal of Snacks, tortilla chips, ranch-flavor contain 5.3 times more Fat, 4.2 times more Saturated Fat, 2.5 times more Omega 3 and 9.5 times more Omega 6 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, rice cakes, brown rice, buckwheat provide inadequate amounts of Omega 3 and Omega 6