Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, multigrain, unsalted VS Snacks, sesame sticks, wheat-based, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	19% 549kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	28.7% 9.2g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	86% 1.37g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	137% 23.3g	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	50.7% 66g	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	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	9.38% 0.12mg	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	7.8% 31μg	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, unsalted	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	64% 0.58mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	55.7% 1.3mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.077% 2.83g	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, sesame sticks, wheat-based, unsalted:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 2.9 times more Vitamin B2, 4.3 times more Vitamin B3, 4.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 1.8 times more Vitamin B1 than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Snacks, sesame sticks, wheat-based, unsalted have similar amounts of Vitamin B9 per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Snacks, sesame sticks, wheat-based, unsalted 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, unsalted vs Snacks, sesame sticks, wheat-based, unsalted:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 2.6 times more Iron, 3 times more Magnesium, 5.8 times more Manganese, 2.7 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 8.1 times more Calcium and 7.3 times more Sodium than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Snacks, sesame sticks, wheat-based, unsalted have similar amounts of Copper and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 1.7 times more Carbohydrate than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 1.4 times more Energy, 10.5 times more Fat, 11.6 times more Saturated Fat, 2.2 times more Omega 3, 16.4 times more Omega 6 and 1.3 times more Protein than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.