Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, plain, unsalted VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	19% 549kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	8.75% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	87.3% 114g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	20.8% 11.6g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	71.7% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	33% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	14% 0.18mg	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	7.44% 29.8μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.7% 1.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	60% 0.54mg	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	26.4% 2.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	381% 8.76mg	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	73% 510mg	77% 539mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	42.3% 23.2μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	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, plain, unsalted vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Snacks, rice cakes, brown rice, plain, unsalted have 1.6 times more Vitamin B2 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, rice cakes, brown rice, buckwheat, 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, plain, unsalted vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Snacks, rice cakes, brown rice, plain, unsalted have 1.3 times more Iron, 1.5 times more Selenium and 6.5 times more Sodium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.7 times more Manganese than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.3 times more Fat and 7 times more Omega 3 than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Energy, Saturated Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.