Comparing Nutrients in 500 calories Snacks, rice cakes, brown rice, multigrain, unsalted VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Weight per 500 calories

• Snacks, rice cakes, brown rice, multigrain, unsalted: 129g
• Snacks, rice cakes, brown rice, sesame seed, unsalted: 128g

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

Which food has more nutrients per 500 calories - Snacks, rice cakes, brown rice, multigrain, unsalted or Snacks, rice cakes, brown rice, sesame seed, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.66% 4.52g	5% 4.85g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	35.5% 0.57g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	8.33% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	19.6% 11g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.087mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	8.34% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.3% 8.53mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	15.2% 0.2mg	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	6.46% 26μg	5.74% 23μg	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	4.25% 3.83mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.53% 15.3mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	55.3% 0.5mg	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	31.7% 2.53mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	41.3% 173mg	420mg per day for Men 19-50 years
Manganese	293% 6.74mg	238% 5.5mg	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	68.3% 478mg	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.17mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	0.2% 7.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, rice cakes, brown rice, multigrain, unsalted vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 1.4 times more Vitamin B1 and 2.2 times more Vitamin B2 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.4 times more Vitamin B5 than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, rice cakes, brown rice, multigrain, unsalted vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 1.3 times more Iron and 1.2 times more Manganese than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 11.1 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.