Comparing Nutrients in 500 calories Snacks, rice cakes, brown rice, sesame seed VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Weight per 500 calories

• Snacks, rice cakes, brown rice, sesame seed: 128g
• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor: 109g

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, 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.85g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	26.3% 8.4g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	8.33% 1.4g	13% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	NA	58.6% 42.5g	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	18% 6.9g	6.9% 2.63g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	14.7% 8.2g	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	5.1% 0.061mg	9.03% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.34% 0.11mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	5.47% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	14.5% 0.19mg	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	5.74% 23μg	2.46% 9.85μg	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	4.25% 3.83mg	0.61% 0.55mg	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	4.52% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	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	1.53% 15.3mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	36.7% 0.33mg	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	25% 2mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	41.3% 173mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	238% 5.5mg	26.7% 0.61mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	41.5% 623mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.074% 2.74g	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 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, rice cakes, brown rice, sesame seed or Snacks, pretzels, hard, confectioner's coating, chocolate-flavor?

Lets compare vitamin content per 500 calories of Snacks, rice cakes, brown rice, sesame seed vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 500 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 500 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 500 calories.
• 500 calories of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B2
• 500 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 500 calories.

Comparing minerals per 500 calories for Snacks, rice cakes, brown rice, sesame seed vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Snacks, rice cakes, brown rice, sesame seed provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor provide inadequate amounts of Fiber