Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, rye VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, rye	8%	9%	83%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Snacks, rice cakes, brown rice, rye	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	19% 547kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	34.8% 33.7g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	9.75% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	68% 88.3g	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	15% 5.67g	11% 4.1g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, rye	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 9.98mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	10.5% 0.14mg	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	1.77% 7.1μg	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	0.31% 0.28mg	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, rye	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	34.3% 0.31mg	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	32% 2.55mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	57% 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	77% 539mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	NA	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	10.4% 156mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.26% 9.64g	0.088% 3.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, rye VS Snacks, granola bars, hard, peanut butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, rye versus 5 oz of Snacks, granola bars, hard, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, rice cakes, brown rice, rye vs Snacks, granola bars, hard, peanut butter:

• 5 ounces of Snacks, rice cakes, brown rice, rye have 3.6 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Snacks, granola bars, hard, peanut butter.
• While 5 oz of Snacks, granola bars, hard, peanut butter contain 2.3 times more Vitamin B1 and 3.6 times more Vitamin B9 than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Snacks, granola bars, hard, peanut butter provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B9
• Both Snacks, rice cakes, brown rice, rye as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, rye vs Snacks, granola bars, hard, peanut butter:

• 5 ounces of Snacks, rice cakes, brown rice, rye have 1.8 times more Copper, 2.6 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus and 2.4 times more Zinc than Snacks, granola bars, hard, peanut butter.
• While 5 oz of Snacks, granola bars, hard, peanut butter contain 2 times more Calcium, 1.3 times more Iron and 2.6 times more Sodium than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Snacks, granola bars, hard, peanut butter contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, rice cakes, brown rice, rye have 1.3 times more Carbohydrate and 1.4 times more Fiber than Snacks, granola bars, hard, peanut butter.
• While 5 oz of Snacks, granola bars, hard, peanut butter contain 1.3 times more Energy, 6.3 times more Fat, 5.5 times more Saturated Fat, 1.8 times more Omega 3 and 8 times more Omega 6 than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Snacks, granola bars, hard, peanut butter offer comparable quantities of Protein per five ounces.