Comparing Nutrients in 5 ounces Snacks, rice cracker brown rice, plain VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cracker brown rice, plain	9%	7%	84%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	19% 549kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	34% 11g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	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	1.74% 1.26g	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	15.7% 5.95g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cracker brown rice, plain	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	7.2% 0.086mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	7.44% 29.8μg	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	0% 0mg	0.79% 0.71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.86% 0.88mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cracker brown rice, plain	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	26.4% 2.1mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	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	73% 510mg	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	63.4% 35μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	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	0.22% 8.22g	0.096% 3.54g	3700g per day for Men 19-50 years

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

• Snacks, rice cracker brown rice, plain have 9.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 1.6 times more Vitamin B1 and 5.8 times more Vitamin K than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 5 oz.
• Both Snacks, rice cracker brown rice, plain as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Snacks, rice cracker brown rice, plain have 1.5 times more Copper, 3.2 times more Magnesium, 6.6 times more Manganese, 2.5 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 Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 6.7 times more Calcium, 1.3 times more Iron and 3.4 times more Sodium than Snacks, rice cracker brown rice, plain.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cracker brown rice, plain have 1.8 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 6 times more Fat, 13.5 times more Saturated Fat, 16 times more Omega 3, 2.1 times more Omega 6 and 43.6 times more Sugars than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Snacks, rice cracker brown rice, plain as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.