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

Macros Ratio

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

Macro Nutrients

	Snacks, potato chips, plain, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	26% 760kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	48.5% 15.5g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	9.26% 1.57g	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	89% 116g	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	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, unsalted	Snacks, rice cakes, brown rice, sesame seed, 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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	17% 0.22mg	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	6.38% 25.5μg	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	4.72% 4.25mg	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, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	61.4% 0.55mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	265% 6.1mg	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	76% 532mg	700mg per day for Men 19-50 years
Potassium	53% 1807mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	62% 34μg	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	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, plain, unsalted VS Snacks, rice cakes, brown rice, sesame seed, 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, sesame seed, 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, sesame seed, unsalted:

• 5 ounces of Snacks, potato chips, plain, unsalted have 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 4.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 10.4 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.9 times more Vitamin B3 and 3.6 times more Vitamin B5 than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted as well as Snacks, rice cakes, brown rice, sesame seed, 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, sesame seed, unsalted:

• 5 ounces of Snacks, potato chips, plain, unsalted have 2 times more Calcium and 4.4 times more Potassium than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.3 times more Copper, 2 times more Magnesium, 9.8 times more Manganese, 2.3 times more Phosphorus, 3 times more Selenium and 2.8 times more Zinc than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Snacks, rice cakes, brown rice, sesame seed, unsalted contain similar levels of Iron per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, potato chips, plain, unsalted have 1.4 times more Energy, 9.1 times more Fat, 20.3 times more Saturated Fat, 4.8 times more Omega 3 and 10.8 times more Omega 6 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.5 times more Carbohydrate than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Snacks, rice cakes, brown rice, sesame seed, unsalted offer comparable quantities of Protein per five ounces.