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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, rye	8%	9%	83%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Snacks, rice cakes, brown rice, rye	Snacks, potato sticks	Recommended Dietary Allowance
Energy	19% 547kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	148% 25.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	58% 75.6g	130g per day for Men 19-50 years
Sugars	NA	0.43% 0.31g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, rye	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 9.98mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	35% 0.45mg	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	14% 56.7μg	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	74.5% 67mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, rye	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	49.6% 0.45mg	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	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	26% 0.6mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	51.6% 1753mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	10.4% 156mg	60% 897mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.64g	0.084% 3.1g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, rye have 1.5 times more Vitamin B3 and 2.8 times more Vitamin B5 than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.3 times more Vitamin B2, 2.1 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Snacks, potato sticks have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, rice cakes, brown rice, rye as well as Snacks, potato sticks have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Snacks, rice cakes, brown rice, rye have 1.2 times more Copper, 2.3 times more Magnesium, 7 times more Manganese, 2.2 times more Phosphorus and 3 times more Zinc than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.3 times more Iron, 4 times more Potassium and 5.8 times more Sodium than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Snacks, potato sticks have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, rye have 1.5 times more Carbohydrate and 1.2 times more Protein than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.4 times more Energy, 9.1 times more Fat, 15.3 times more Saturated Fat and 11.9 times more Omega 6 than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Snacks, potato sticks have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Snacks, rice cakes, brown rice, rye as well as Snacks, potato sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.