Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, buckwheat VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	18.6% 539kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	6.6% 1.1g	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	88.6% 115g	130g per day for Men 19-50 years
Sugars	NA	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	14% 5.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.7% 11.5mg	58% 9.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30% 0.39mg	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	19% 76.5μg	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	0% 0mg	1.57% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	44% 0.4mg	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	47.7% 3.8mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	164% 3.77mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	11% 164mg	19% 288mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted 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, whole-wheat including both salted and unsalted 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, whole-wheat including both salted and unsalted:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat have 1.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 5 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 7.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted 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, whole-wheat including both salted and unsalted:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat have 1.4 times more Copper, 5 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus and 4 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 5 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.5 times more Calcium, 2.4 times more Iron, 1.4 times more Potassium and 1.8 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• 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 1.3 times more Fat, 1.8 times more Omega 3 and 1.3 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 5 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2 times more Fiber than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.