Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, buckwheat, unsalted VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.6% 539kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	NA	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	NA	9.7% 3.7g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.7% 11.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	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, unsalted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	NA	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	NA	11mg per day for Men 19-50 years
Water	0.23% 8.36g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat, unsalted VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted versus 5 oz of Frozen Roasted Potatoes with Salt 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, unsalted vs Frozen Roasted Potatoes with Salt:

• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, buckwheat, unsalted vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 2.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium and 74.5 times more Sodium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 3 times more Energy, 1.9 times more Fat, 3.8 times more Saturated Fat, 3.1 times more Carbohydrate and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.