Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, buckwheat, unsalted VS Snacks, pretzels, hard, plain, made with unenriched flour, salted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Energy	18.6% 539kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	9.6% 1.63g	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	86.4% 112g	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	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks, pretzels, hard, plain, made with unenriched flour, salted	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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.7% 11.5mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.6% 0.16mg	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	29.4% 118μg	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% 0mg	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	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	41.6% 0.37mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	110% 2.54mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	162% 2431mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat, unsalted VS Snacks, pretzels, hard, plain, made with unenriched flour, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted versus 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted 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 Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 4.2 times more Vitamin B3 and 4 times more Vitamin B5 than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 3.2 times more Vitamin B1 and 4 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Snacks, pretzels, hard, plain, made with unenriched flour, salted provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted 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, unsalted vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 1.4 times more Copper, 4.3 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 2 times more Potassium, 2.8 times more Selenium and 2.9 times more Zinc than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 3.3 times more Calcium, 1.5 times more Iron and 428.8 times more Sodium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• 5 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Snacks, pretzels, hard, plain, made with unenriched flour, salted have similar amounts of macro-nutrients per 5 oz
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Snacks, pretzels, hard, plain, made with unenriched flour, salted offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per five ounces.