Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, sesame seed VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	19% 556kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	34% 11g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	77.3% 100g	130g per day for Men 19-50 years
Sugars	NA	76% 55g	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	20% 7.65g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18.8% 0.24mg	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	6.38% 25.5μg	3.2% 12.8μg	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	4.72% 4.25mg	0.79% 0.71mg	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	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, sesame seed	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	1.7% 17mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	47.6% 0.43mg	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	28% 2.24mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	34.6% 0.8mg	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	76% 532mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	53.8% 807mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, sesame seed VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, sesame seed versus 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, rice cakes, brown rice, sesame seed vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed have 9 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B9 and 6 times more Vitamin C than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 2.1 times more Vitamin B1 and 2.4 times more Vitamin B2 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, sesame seed vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed have 1.3 times more Copper, 3.3 times more Magnesium, 7.6 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium and 3.3 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 6.2 times more Calcium, 1.3 times more Iron and 2.5 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed have 2.3 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 4.4 times more Fat, 14.2 times more Saturated Fat, 4 times more Omega 3 and 1.8 times more Omega 6 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.