Comparing Nutrients in 500 calories Snacks, rice cakes, brown rice, sesame seed VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Weight per 500 calories

• Snacks, rice cakes, brown rice, sesame seed: 128g
• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 138g

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, whole-wheat including both salted and unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.85g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.45% 0.055g	1.6g per day for Men 19-50 years
Omega 6	8.33% 1.4g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	86.4% 112g	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	18% 6.9g	28% 10.6g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.34% 0.11mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	29% 0.38mg	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	18.6% 74.6μg	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	1.53% 1.4mg	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, sesame seed	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	1.53% 15.3mg	3.87% 38.7mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	43% 0.39mg	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	41.3% 173mg	9.87% 41.4mg	420mg per day for Men 19-50 years
Manganese	238% 5.5mg	160% 3.68mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	NA	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.15% 5.4g	3700g per day for Men 19-50 years

Snacks, Rice Cakes, Brown Rice, Sesame Seed VS Snacks, Pretzels, Hard, Whole-wheat Including Both Salted And Unsalted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, rice cakes, brown rice, sesame seed or Snacks, pretzels, hard, whole-wheat including both salted and unsalted?

Lets compare vitamin content per 500 calories of Snacks, rice cakes, brown rice, sesame seed vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 500 calories of Snacks, rice cakes, brown rice, sesame seed have 1.7 times more Vitamin B5 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 500 kcal of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 9.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.9 times more Vitamin B6 and 3.2 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, pretzels, hard, whole-wheat including both salted and 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, sesame seed vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 500 calories of Snacks, rice cakes, brown rice, sesame seed have 1.3 times more Copper, 4.2 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus and 4.5 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 500 kcal of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.8 times more Iron and 1.6 times more Potassium than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain similar levels of Sodium per 500 calories.
• 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted lack sufficient amounts of Magnesium and Zinc
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.5 times more Fiber and 1.6 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.