Comparing Nutrients in 5 ounces Rice crackers VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	Rice crackers	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	20.3% 590kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	28% 8.94g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	71.2% 93g	130g per day for Men 19-50 years
Sugars	0% 0g	7.98% 5.8g	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	0.78% 0.57g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 3.64g	g per day for Men 19-50 years
Fiber	0% 0g	10% 3.83g	38g per day for Men 19-50 years
Protein	25.3% 14g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Snacks, potato chips, made from dried potatoes (preformed), 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	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	27.5% 0.36mg	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	5.67% 22.7μg	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	1.1% 0.99mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	0% 0mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	22.2% 0.2mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	47% 1.08mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.087% 3.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Snacks, potato chips, made from dried potatoes (preformed), multigrain per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice crackers versus 5 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rice crackers vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• 5 ounces of Rice crackers have 3.3 times more Vitamin B1, 2.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 5 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 7.2 times more Vitamin E and 3.5 times more Vitamin K than Rice crackers.
• Both Rice crackers and Snacks, potato chips, made from dried potatoes (preformed), multigrain provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Rice crackers have insufficient amounts of Vitamin K
• Both Rice crackers as well as Snacks, potato chips, made from dried potatoes (preformed), 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 Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• 5 ounces of Rice crackers have 2.1 times more Copper, 3.9 times more Magnesium, 5.3 times more Manganese, 2.9 times more Phosphorus, 3 times more Selenium and 2.4 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 5 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain more Calcium, more Iron, 1.4 times more Potassium and 2.3 times more Sodium than Rice crackers.
• 5 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice crackers have 1.4 times more Omega 3, 1.3 times more Carbohydrate and 1.9 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 5 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 4.9 times more Fat, more Saturated Fat, 6.7 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Snacks, potato chips, made from dried potatoes (preformed), multigrain offer comparable quantities of Energy per five ounces.
• 5 ounces of Rice crackers provide inadequate amounts of Fiber