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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Snacks, rice cakes, brown rice, rye	8%	9%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	19% 549kcal	19% 547kcal	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	2.5% 0.79g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	12.4% 2.1g	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	87% 113g	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	11% 4.25g	15% 5.67g	38g per day for Men 19-50 years
Protein	21.5% 12g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Snacks, rice cakes, brown rice, rye	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	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	62.4% 9.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	31.5% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	16.4% 0.21mg	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	1.77% 7.1μg	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, multigrain	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	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	34.7% 2.78mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	183% 4.2mg	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	77% 539mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	24% 357mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.26% 9.64g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, multigrain have 2 times more Vitamin B2 and 4 times more Vitamin B9 than Snacks, rice cakes, brown rice, rye.
• While Snacks, rice cakes, brown rice, rye contain 1.4 times more Vitamin B1 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, rice cakes, brown rice, rye have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

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

• Snacks, rice cakes, brown rice, multigrain have 1.8 times more Manganese and 2.3 times more Sodium than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, rice cakes, brown rice, rye have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, multigrain have 7.3 times more Omega 3 than Snacks, rice cakes, brown rice, rye.
• While Snacks, rice cakes, brown rice, rye contain 1.5 times more Omega 6 and 1.3 times more Fiber than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, rice cakes, brown rice, rye have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.