Comparing Nutrients in 5 ounces Rice cake, cracker (include hain mini rice cakes) VS Cereals ready-to-eat, WEETABIX whole grain cereal

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	19% 556kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	4.18% 4.05g	97g per day for Men 19-50 years
Saturated Fat	3.88% 1.24g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.4% 115g	89% 116g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	11% 8.1g	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	15.7% 5.95g	42.5% 16g	38g per day for Men 19-50 years
Protein	18% 10g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	50% 0.65mg	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	7.44% 29.8μg	16.3% 65.2μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.7% 1.76mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	98% 0.88mg	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	26.4% 2.1mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	73% 510mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rice cake, cracker (include hain mini rice cakes) vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Vitamin B3 and 1.3 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 32.2 times more Vitamin B1, 6.1 times more Vitamin B2, 3.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Vitamin K per 5 oz.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rice cake, cracker (include hain mini rice cakes) vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Magnesium, 2.1 times more Phosphorus, 4.2 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 5.2 times more Calcium, 1.4 times more Copper, 8.6 times more Iron and 5.2 times more Sodium than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rice cake, cracker (include hain mini rice cakes) have 1.5 times more Fat, 1.8 times more Saturated Fat and 1.3 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 3.8 times more Omega 3, 6.5 times more Sugars, 2.7 times more Fiber and 1.6 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.