Comparing Nutrients in 300 calories Snacks, trail mix, regular, unsalted VS Snacks, rice cakes, brown rice, plain, unsalted

Weight per 300 calories

• Snacks, trail mix, regular, unsalted: 65g
• Snacks, rice cakes, brown rice, plain, unsalted: 77.5g

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

Discover which food has more nutrients per 300 calories - Snacks, trail mix, regular, unsalted or Snacks, rice cakes, brown rice, plain, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, unsalted	11%	53%	36%
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%

Macro Nutrients

	Snacks, trail mix, regular, unsalted	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.22g	4.42% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	48.6% 63g	130g per day for Men 19-50 years
Sugars	NA	0.94% 0.68g	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	8.57% 3.26g	38g per day for Men 19-50 years
Protein	16% 8.96g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, unsalted	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	3.94% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	9.84% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.94% 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	11.5% 46μg	4.07% 16.3μg	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	1% 0.91mg	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	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.23% 1.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, unsalted	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Calcium	5.06% 50.6mg	0.85% 8.53mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	38.3% 0.34mg	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	24.8% 2mg	14.4% 1.16mg	8mg per day for Men 19-50 years
Magnesium	24.4% 103mg	24% 102mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	126% 2.9mg	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	32% 224mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	NA	34.7% 19μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.5mg	1.34% 20mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	21% 2.33mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	0.12% 4.5g	3700g per day for Men 19-50 years

Snacks, Trail Mix, Regular, Unsalted VS Snacks, Rice Cakes, Brown Rice, Plain, Unsalted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, trail mix, regular, unsalted or Snacks, rice cakes, brown rice, plain, unsalted?

Lets compare vitamin content per 300 calories of Snacks, trail mix, regular, unsalted vs Snacks, rice cakes, brown rice, plain, unsalted:

• 300 calories of Snacks, trail mix, regular, unsalted have 6.3 times more Vitamin B1, 1.7 times more Vitamin B6 and 2.8 times more Vitamin B9 than Snacks, rice cakes, brown rice, plain, unsalted.
• While 300 kcal of Snacks, rice cakes, brown rice, plain, unsalted contain 2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Snacks, trail mix, regular, unsalted.
• Both Snacks, trail mix, regular, unsalted and Snacks, rice cakes, brown rice, plain, unsalted provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Snacks, rice cakes, brown rice, plain, unsalted have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Snacks, trail mix, regular, unsalted as well as Snacks, rice cakes, brown rice, plain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Snacks, trail mix, regular, unsalted vs Snacks, rice cakes, brown rice, plain, unsalted:

• 300 calories of Snacks, trail mix, regular, unsalted have 1.9 times more Copper, 1.7 times more Iron and 2 times more Potassium than Snacks, rice cakes, brown rice, plain, unsalted.
• While 300 kcal of Snacks, rice cakes, brown rice, plain, unsalted contain 4.3 times more Manganese than Snacks, trail mix, regular, unsalted.
• Both Snacks, trail mix, regular, unsalted and Snacks, rice cakes, brown rice, plain, unsalted contain similar levels of Magnesium, Phosphorus and Zinc per 300 calories.
• Both Snacks, trail mix, regular, unsalted as well as Snacks, rice cakes, brown rice, plain, unsalted lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, trail mix, regular, unsalted have 8.8 times more Fat, 8.2 times more Saturated Fat, 8.3 times more Omega 6 and 1.4 times more Protein than Snacks, rice cakes, brown rice, plain, unsalted.
• While 300 kcal of Snacks, rice cakes, brown rice, plain, unsalted contain 2.2 times more Carbohydrate than Snacks, trail mix, regular, unsalted.
• Both Snacks, trail mix, regular, unsalted and Snacks, rice cakes, brown rice, plain, unsalted offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 6
• Both Snacks, trail mix, regular, unsalted as well as Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3 in 300 calories.