Comparing Nutrients in 500 calories Rice crackers VS Crackers, multigrain

Weight per 500 calories

• Rice crackers: 120g
• Crackers, multigrain: 104g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	88.3% 1.4g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	54% 70g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.4g	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	9.55% 3.63g	38g per day for Men 19-50 years
Protein	21.5% 12g	13% 7.37g	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	43.7% 0.52mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.34% 0.12mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.66mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.2% 0.67mg	9.34% 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	6.6% 26.4μg	26.7% 107μg	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	10% 1.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.52μg	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Crackers, multigrain	Recommended Dietary Allowance
Calcium	0% 0mg	1.45% 14.5mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	17.4% 0.16mg	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	33.6% 2.7mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	7.16% 30mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	62% 435mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	55.7% 30.6μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	61% 916mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	9.24% 1mg	11mg per day for Men 19-50 years
Water	0.004% 0.13g	0.07% 2.6g	3700g per day for Men 19-50 years

Rice Crackers VS Crackers, Multigrain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rice crackers or Crackers, multigrain?

Lets compare vitamin content per 500 calories of Rice crackers vs Crackers, multigrain:

• 500 calories of Rice crackers have 1.9 times more Vitamin B3 and 5.5 times more Vitamin B6 than Crackers, multigrain.
• While 500 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 500 calories.
• 500 calories of Rice crackers have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin K
• 500 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 500 calories.

Comparing minerals per 500 calories for Rice crackers vs Crackers, multigrain:

• 500 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 500 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 500 calories.
• 500 calories of Rice crackers lack sufficient amounts of Iron
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rice crackers have 1.4 times more Carbohydrate and 1.6 times more Protein than Crackers, multigrain.
• While 500 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 500 calories.
• 500 calories of Rice crackers provide inadequate amounts of Omega 3
• Both Rice crackers as well as Crackers, multigrain provide inadequate amounts of Fiber in 500 calories.