Comparing Nutrients in 5 ounces Rice cake, cracker (include hain mini rice cakes) VS Pectin, liquid

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Pectin, liquid	0%	0%	100%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Pectin, liquid	Recommended Dietary Allowance
Energy	19% 556kcal	0.54% 15.6kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.88% 1.24g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0% 0g	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	2.3% 2.98g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	0% 0g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	18% 10g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Pectin, liquid	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	0% 0mg	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	0% 0mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Pectin, liquid	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	3.7% 137g	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 Pectin, liquid:

• Rice cake, cracker (include hain mini rice cakes) have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Pectin, liquid.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Pectin, liquid 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 Pectin, liquid:

• Rice cake, cracker (include hain mini rice cakes) have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium and more Zinc than Pectin, liquid.
• While Pectin, liquid contains 16.7 times more Water than Rice cake, cracker (include hain mini rice cakes).

Comparison of macro-nutrients per 5 ounces:

• Rice cake, cracker (include hain mini rice cakes) have 35.6 times more Energy, more Fat, more Saturated Fat, more Omega 6, 38.6 times more Carbohydrate, more Sugars, 2 times more Fiber and more Protein than Pectin, liquid.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Pectin, liquid have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.