Comparing Nutrients in 5 ounces Rice crackers VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Rice crackers	Crackers, multigrain	Recommended Dietary Allowance
Energy	20.3% 590kcal	23.6% 683kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	87% 14.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	73.7% 96g	130g per day for Men 19-50 years
Sugars	0% 0g	23.5% 17g	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	0% 0g	13% 4.96g	38g per day for Men 19-50 years
Protein	25.3% 14g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	12.8% 0.17mg	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	7.8% 31μg	36.5% 146μg	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	12% 1.8mg	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Crackers, multigrain	Recommended Dietary Allowance
Calcium	0% 0mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	23.8% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	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	73.3% 513mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	83.4% 1252mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Crackers, multigrain per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice crackers versus 5 oz of Crackers, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rice crackers vs Crackers, multigrain:

• 5 ounces of Rice crackers have 1.6 times more Vitamin B3 and 4.7 times more Vitamin B6 than Crackers, multigrain.
• While 5 oz of Crackers, multigrain contain 2.8 times more Vitamin B2, 4.7 times more Vitamin B9, 1.4 times more Vitamin E and 17.1 times more Vitamin K than Rice crackers.
• Both Rice crackers and Crackers, multigrain provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Rice crackers have insufficient amounts of Vitamin K
• Both Rice crackers as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rice crackers vs Crackers, multigrain:

• 5 ounces of Rice crackers have 2 times more Copper, 5.4 times more Magnesium, 1.2 times more Phosphorus, 1.4 times more Potassium and 2.2 times more Zinc than Crackers, multigrain.
• While 5 oz of Crackers, multigrain contain more Iron and 3.8 times more Sodium than Rice crackers.
• Both Rice crackers and Crackers, multigrain contain similar levels of Selenium per five ounces.
• 5 ounces of Rice crackers lack sufficient amounts of Iron
• Both Rice crackers as well as Crackers, multigrain lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice crackers have 1.2 times more Carbohydrate and 1.4 times more Protein than Crackers, multigrain.
• While 5 oz of Crackers, multigrain contain 4.1 times more Fat, more Saturated Fat, 23.1 times more Omega 3, 6.6 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Crackers, multigrain offer comparable quantities of Energy per five ounces.
• 5 ounces of Rice crackers provide inadequate amounts of Fiber