Comparing Nutrients in 500 calories Snacks, rice cakes, brown rice, sesame seed VS Snacks, trail mix, regular

Weight per 500 calories

• Snacks, rice cakes, brown rice, sesame seed: 128g
• Snacks, trail mix, regular: 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, sesame seed or Snacks, trail mix, regular?

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.85g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	18.8% 6g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.73% 0.076g	1.6g per day for Men 19-50 years
Omega 6	8.33% 1.4g	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	80% 104g	37.4% 48.6g	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	NA	38g per day for Men 19-50 years
Protein	17.3% 9.7g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Snacks, trail mix, regular	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	5.1% 0.061mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.34% 0.11mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	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	5.74% 23μg	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	4.25% 3.83mg	1.7% 1.5mg	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, trail mix, regular	Recommended Dietary Allowance
Calcium	1.53% 15.3mg	8.44% 84.4mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	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	25% 2mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	41.3% 173mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	238% 5.5mg	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	68.3% 478mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	22% 741mg	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	16.5% 248mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.27% 9.96g	3700g per day for Men 19-50 years

Snacks, Rice Cakes, Brown Rice, Sesame Seed VS Snacks, Trail Mix, Regular Nutrients Per 500 Kcal

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

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

• 500 calories of Snacks, rice cakes, brown rice, sesame seed have 1.8 times more Vitamin B3 and 1.9 times more Vitamin B5 than Snacks, trail mix, regular.
• While 500 kcal of Snacks, trail mix, regular contain 8.2 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed.
• 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, trail mix, regular 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, trail mix, regular:

• 500 calories of Snacks, rice cakes, brown rice, sesame seed have 4.9 times more Manganese and 1.3 times more Phosphorus than Snacks, trail mix, regular.
• While 500 kcal of Snacks, trail mix, regular contain 2.1 times more Copper, 1.6 times more Iron and 2 times more Potassium than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, trail mix, regular contain similar levels of Magnesium, Sodium and Zinc per 500 calories.
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, trail mix, regular 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 2.1 times more Carbohydrate than Snacks, trail mix, regular.
• While 500 kcal of Snacks, trail mix, regular contain 6.6 times more Fat, 8.7 times more Saturated Fat, 7.3 times more Omega 6 and 1.5 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, trail mix, regular offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, rice cakes, brown rice, sesame seed provide inadequate amounts of Omega 6
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, trail mix, regular provide inadequate amounts of Omega 3 in 500 calories.