Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, buckwheat VS Snacks, rice cakes, brown rice, sesame seed

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	18.6% 539kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	2.4% 0.77g	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	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	87.3% 114g	89% 116g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	Snacks, rice cakes, brown rice, sesame seed	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.7% 11.5mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	7.44% 29.8μg	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	0% 0mg	4.72% 4.25mg	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, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	20% 1.6mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	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	77% 539mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	11% 164mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.23% 8.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, rice cakes, brown rice, buckwheat vs Snacks, rice cakes, brown rice, sesame seed:

• Snacks, rice cakes, brown rice, buckwheat have 1.2 times more Vitamin B2 than Snacks, rice cakes, brown rice, sesame seed.
• While Snacks, rice cakes, brown rice, sesame seed contain 1.3 times more Vitamin B5 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, rice cakes, brown rice, sesame seed have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, buckwheat vs Snacks, rice cakes, brown rice, sesame seed:

• Snacks, rice cakes, brown rice, buckwheat have 1.4 times more Manganese than Snacks, rice cakes, brown rice, sesame seed.
• While Snacks, rice cakes, brown rice, sesame seed contain 1.4 times more Iron, 1.5 times more Selenium and 2 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, rice cakes, brown rice, sesame seed have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, buckwheat have 1.8 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed.
• While Snacks, rice cakes, brown rice, sesame seed contain 1.4 times more Fiber than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, rice cakes, brown rice, sesame seed have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.