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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	19% 549kcal	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	2.5% 0.79g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	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	NA	NA	38g per day for Men 19-50 years
Protein	21.5% 12g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	7.1% 28.3μg	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, multigrain, unsalted	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	1.7% 17mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	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	75% 524mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	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	0.23% 8.36g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 1.4 times more Vitamin B1 and 2.2 times more Vitamin B2 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 1.5 times more Vitamin B5 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 1.8 times more Calcium, 1.2 times more Iron and 1.2 times more Manganese than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 11 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.