Comparing Nutrients in 300 calories Snacks, rice cakes, brown rice, sesame seed VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Weight per 300 calories

• Snacks, rice cakes, brown rice, sesame seed: 76.5g
• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor: 65.6g

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

Discover which food has more nutrients per 300 calories - Snacks, rice cakes, brown rice, sesame seed or Snacks, pretzels, hard, confectioner's coating, chocolate-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	15.8% 5.04g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	36% 46.5g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	11% 4.13g	4.15% 1.58g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.06% 0.037mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.12% 0.12mg	8.7% 0.11mg	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	3.44% 13.8μg	1.48% 5.9μg	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	2.55% 2.3mg	0.36% 0.33mg	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	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.07% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, sesame seed	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	4.86% 48.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	22% 0.2mg	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	15% 1.2mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	16% 0.37mg	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	41% 287mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	6.53% 222mg	4.34% 148mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.044% 1.64g	3700g per day for Men 19-50 years

Snacks, Rice Cakes, Brown Rice, Sesame Seed VS Snacks, Pretzels, Hard, Confectioner's Coating, Chocolate-flavor Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, rice cakes, brown rice, sesame seed or Snacks, pretzels, hard, confectioner's coating, chocolate-flavor?

Lets compare vitamin content per 300 calories of Snacks, rice cakes, brown rice, sesame seed vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 300 calories of Snacks, rice cakes, brown rice, sesame seed have 10.5 times more Vitamin B3 and 2.2 times more Vitamin B5 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 300 kcal of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 2 times more Vitamin B2 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B2
• 300 calories of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin B3
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Snacks, rice cakes, brown rice, sesame seed vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 300 calories of Snacks, rice cakes, brown rice, sesame seed have 1.5 times more Copper, 3.9 times more Magnesium, 8.9 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Selenium and 3.8 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 300 kcal of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 2.2 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain similar levels of Iron per 300 calories.
• 300 calories of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor lack sufficient amounts of Potassium and Zinc
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, rice cakes, brown rice, sesame seed have 1.3 times more Carbohydrate and 2.6 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 300 kcal of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 3.8 times more Fat, 12.2 times more Saturated Fat, 3.4 times more Omega 3 and 1.5 times more Omega 6 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Snacks, rice cakes, brown rice, sesame seed provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor provide inadequate amounts of Fiber