Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, buckwheat VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	18.6% 539kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	34% 11g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 114g	77.3% 100g	130g per day for Men 19-50 years
Sugars	NA	76% 55g	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	14% 5.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.7% 11.5mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18.8% 0.24mg	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	3.2% 12.8μg	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	0.79% 0.71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	47.6% 0.43mg	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	20% 1.6mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	34.6% 0.8mg	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	77% 539mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	11% 164mg	53.8% 807mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, buckwheat versus 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, rice cakes, brown rice, buckwheat vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat have 10.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.3 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.3 times more Vitamin B6 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, buckwheat vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat have 1.3 times more Copper, 3.7 times more Magnesium, 11 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 6.7 times more Calcium, 1.8 times more Iron and 4.9 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain similar levels of Selenium per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat have 1.6 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 4.8 times more Fat, 12 times more Saturated Fat, 2.3 times more Omega 3 and 1.9 times more Omega 6 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.