Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, sesame seed, unsalted VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	19% 556kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	8.34% 1.4g	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	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	NA	NA	38g per day for Men 19-50 years
Protein	19.2% 10.8g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Snacks, rice cakes, brown rice, multigrain, unsalted	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	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15% 0.19mg	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	7.1% 28.3μg	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% 0mg	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, unsalted	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	67.3% 0.61mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	322% 7.4mg	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	75% 524mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, sesame seed, unsalted VS Snacks, rice cakes, brown rice, multigrain, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted versus 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted 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, unsalted vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted have 1.5 times more Vitamin B5 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 1.4 times more Vitamin B1 and 2.2 times more Vitamin B2 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Snacks, rice cakes, brown rice, multigrain, unsalted provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted as well as Snacks, rice cakes, brown rice, multigrain, unsalted 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, unsalted vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted have 1.2 times more Selenium than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 1.8 times more Calcium than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Snacks, rice cakes, brown rice, multigrain, unsalted contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 11 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Snacks, rice cakes, brown rice, multigrain, unsalted offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per five ounces.