Comparing Nutrients in 500 calories Snacks, rice cakes, brown rice, plain, unsalted VS Snacks, trail mix, regular, unsalted

Weight per 500 calories

• Snacks, rice cakes, brown rice, plain, unsalted: 129g
• Snacks, trail mix, regular, unsalted: 108g

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

Discover which food has more nutrients per 500 calories - Snacks, rice cakes, brown rice, plain, unsalted or Snacks, trail mix, regular, unsalted?

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.73% 3.6g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	18.8% 6g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	4.73% 0.076g	1.6g per day for Men 19-50 years
Omega 6	7.37% 1.25g	61% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	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	14.3% 5.43g	NA	38g per day for Men 19-50 years
Protein	19% 10.6g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.57% 0.079mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	25% 0.32mg	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	6.8% 27μg	19.2% 77μg	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	1.7% 1.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.05% 2.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Calcium	1.42% 14.2mg	8.44% 84.4mg	1000mg per day for Men 19-50 years
Copper	64% 0.57mg	118% 1.07mg	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% 1.93mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	40.3% 169mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	210% 4.8mg	48.7% 1.1mg	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	66.4% 465mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	22% 741mg	3400mg per day for Men 19-50 years
Selenium	57.8% 31.8μg	NA	55μg per day for Men 19-50 years
Sodium	2.24% 33.6mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	35.2% 3.88mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	0.27% 9.96g	3700g per day for Men 19-50 years

Snacks, Rice Cakes, Brown Rice, Plain, Unsalted VS Snacks, Trail Mix, Regular, Unsalted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, rice cakes, brown rice, plain, unsalted or Snacks, trail mix, regular, unsalted?

Lets compare vitamin content per 500 calories of Snacks, rice cakes, brown rice, plain, unsalted vs Snacks, trail mix, regular, unsalted:

• 500 calories of Snacks, rice cakes, brown rice, plain, unsalted have 2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Snacks, trail mix, regular, unsalted.
• While 500 kcal of Snacks, trail mix, regular, unsalted contain 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.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, trail mix, regular, unsalted provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Snacks, rice cakes, brown rice, plain, unsalted have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Snacks, rice cakes, brown rice, plain, unsalted vs Snacks, trail mix, regular, unsalted:

• 500 calories of Snacks, rice cakes, brown rice, plain, unsalted have 4.3 times more Manganese and 1.2 times more Phosphorus than Snacks, trail mix, regular, unsalted.
• While 500 kcal of Snacks, trail mix, regular, unsalted contain 1.9 times more Copper, 1.7 times more Iron and 2 times more Potassium than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, trail mix, regular, unsalted contain similar levels of Magnesium and Zinc per 500 calories.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, trail mix, regular, unsalted lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, rice cakes, brown rice, plain, unsalted have 2.2 times more Carbohydrate than Snacks, trail mix, regular, unsalted.
• While 500 kcal of Snacks, trail mix, regular, unsalted contain 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.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, trail mix, regular, unsalted offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 6
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, trail mix, regular, unsalted provide inadequate amounts of Omega 3 in 500 calories.