Comparing Nutrients in 5 ounces Snacks, rice cracker brown rice, plain VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cracker brown rice, plain	9%	7%	84%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, rice cracker brown rice, plain	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	19% 549kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	68.4% 89g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	5.92% 4.3g	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	0.66% 0.48g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15% 5.67g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cracker brown rice, plain	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	22% 0.28mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.86% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cracker brown rice, plain	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	16% 0.14mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	22.5% 0.52mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cracker brown rice, plain VS Snacks, tortilla chips, ranch-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cracker brown rice, plain versus 5 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, rice cracker brown rice, plain vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Snacks, rice cracker brown rice, plain have 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 1.3 times more Vitamin B6 than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Snacks, rice cracker brown rice, plain vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Snacks, rice cracker brown rice, plain have 4.4 times more Copper, 1.5 times more Magnesium, 10.2 times more Manganese, 1.4 times more Phosphorus, 3.4 times more Selenium and 2.1 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 12.2 times more Calcium and 3.1 times more Sodium than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, tortilla chips, ranch-flavor contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Snacks, rice cracker brown rice, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, rice cracker brown rice, plain have 1.3 times more Carbohydrate than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 1.3 times more Energy, 8.8 times more Fat, 6.2 times more Saturated Fat, 23.5 times more Omega 3, 13.6 times more Omega 6 and 3.4 times more Sugars than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Snacks, rice cracker brown rice, plain provide inadequate amounts of Omega 3