Comparing Nutrients in 5 ounces Snacks, potato chips, plain, unsalted VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, unsalted	5%	57%	38%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, potato chips, plain, unsalted	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	26% 760kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	48.5% 15.5g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	8.34% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	87.3% 114g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	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% 6.8g	NA	38g per day for Men 19-50 years
Protein	17.7% 9.92g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, unsalted	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	15% 0.19mg	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	16% 63.8μg	7.1% 28.3μg	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	49% 44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	86% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, unsalted	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	67.3% 0.61mg	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	29% 2.3mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	322% 7.4mg	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	33.4% 234mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	53% 1807mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, plain, unsalted VS Snacks, rice cakes, brown rice, multigrain, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, potato chips, plain, unsalted versus 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, potato chips, plain, unsalted vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 5 ounces of Snacks, potato chips, plain, unsalted have 2.5 times more Vitamin B1, 4.8 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 1.7 times more Vitamin B3 and 2.5 times more Vitamin B5 than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Snacks, rice cakes, brown rice, multigrain, unsalted provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin C
• Both Snacks, potato chips, plain, unsalted as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, potato chips, plain, unsalted vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 5 ounces of Snacks, potato chips, plain, unsalted have 4.3 times more Potassium than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 1.4 times more Copper, 2 times more Magnesium, 11.9 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Selenium and 2.3 times more Zinc than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Snacks, rice cakes, brown rice, multigrain, unsalted contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, potato chips, plain, unsalted have 1.4 times more Energy, 9.9 times more Fat, 19.6 times more Saturated Fat and 12 times more Omega 6 than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 2.3 times more Omega 3 and 1.5 times more Carbohydrate than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Snacks, rice cakes, brown rice, multigrain, unsalted offer comparable quantities of Protein per five ounces.