Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, sesame seed VS Snacks, trail mix, regular

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	19% 556kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	24.6% 7.87g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	49% 63.6g	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	20% 7.65g	NA	38g per day for Men 19-50 years
Protein	19.2% 10.8g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Snacks, trail mix, regular	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	5.67% 0.068mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	41.7% 6.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	32.5% 0.42mg	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	25% 101μg	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	2.2% 2mg	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, sesame seed	Snacks, trail mix, regular	Recommended Dietary Allowance
Calcium	1.7% 17mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	155% 1.4mg	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	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	63.7% 1.47mg	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	70% 489mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	28.6% 971mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	21.6% 325mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, sesame seed VS Snacks, trail mix, regular 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, trail mix, regular 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, trail mix, regular:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed have 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin C than Snacks, trail mix, regular.
• While 5 oz of Snacks, trail mix, regular contain 9.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed.
• 5 ounces of Snacks, trail mix, regular have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, trail mix, regular 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, trail mix, regular:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed have 4.2 times more Manganese than Snacks, trail mix, regular.
• While 5 oz of Snacks, trail mix, regular contain 6.5 times more Calcium, 2.5 times more Copper, 1.9 times more Iron and 2.4 times more Potassium than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, trail mix, regular contain similar levels of Magnesium, Phosphorus, Sodium and Zinc per five ounces.
• 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 1.8 times more Carbohydrate than Snacks, trail mix, regular.
• While 5 oz of Snacks, trail mix, regular contain 7.7 times more Fat, 10.3 times more Saturated Fat, 1.8 times more Omega 3, 8.6 times more Omega 6 and 1.8 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, trail mix, regular offer comparable quantities of Energy per five ounces.