Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, multigrain VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Snacks, potato sticks	Recommended Dietary Allowance
Energy	19% 549kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	148% 25.2g	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	58% 75.6g	130g per day for Men 19-50 years
Sugars	NA	0.43% 0.31g	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	11% 4.25g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	21.5% 12g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	35% 0.45mg	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	7.1% 28.3μg	14% 56.7μg	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	74.5% 67mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	49.6% 0.45mg	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	34.7% 2.78mg	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	26% 0.6mg	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	75% 524mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	51.6% 1753mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	60% 897mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, rice cakes, brown rice, multigrain vs Snacks, potato sticks:

• Snacks, rice cakes, brown rice, multigrain have 1.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.5 times more Vitamin B5 than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.4 times more Vitamin B1, 2.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, potato sticks have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, multigrain vs Snacks, potato sticks:

• Snacks, rice cakes, brown rice, multigrain have 1.4 times more Copper, 2.1 times more Magnesium, 12.3 times more Manganese, 2.2 times more Phosphorus and 2.6 times more Zinc than Snacks, potato sticks.
• While Snacks, potato sticks contain 4.2 times more Potassium and 2.5 times more Sodium than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, potato sticks have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, multigrain have 6.3 times more Omega 3, 1.5 times more Carbohydrate and 1.3 times more Protein than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.3 times more Energy, 9.8 times more Fat, 15.9 times more Saturated Fat and 17.8 times more Omega 6 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, potato sticks have similar amounts of Fiber per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, potato sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.