Comparing Nutrients in 5 ounces Snacks, tortilla chips, plain, white corn, salted VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	23% 669kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	87.7% 15g	8.75% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	87.3% 114g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	14% 5.4g	38g per day for Men 19-50 years
Protein	18% 10g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.42% 1.2mg	71.7% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	33% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	14% 0.18mg	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	4.25% 17μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.3% 0.51μg	0% 0μg	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	33.4% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	15% 150mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	1.84% 73.6μg	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	27% 2.15mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	381% 8.76mg	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	45.6% 319mg	77% 539mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	42.3% 23.2μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	0.1% 3.74g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, plain, white corn, salted VS Snacks, rice cakes, brown rice, buckwheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, tortilla chips, plain, white corn, salted versus 5 oz of Snacks, rice cakes, brown rice, buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, plain, white corn, salted vs Snacks, rice cakes, brown rice, buckwheat:

• 5 ounces of Snacks, tortilla chips, plain, white corn, salted have 2.5 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin B12 than Snacks, rice cakes, brown rice, buckwheat.
• While 5 oz of Snacks, rice cakes, brown rice, buckwheat contain 1.5 times more Vitamin B2, 9.7 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.8 times more Vitamin B9 than Snacks, tortilla chips, plain, white corn, salted.
• 5 ounces of Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin B12
• Both Snacks, tortilla chips, plain, white corn, salted as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, tortilla chips, plain, white corn, salted vs Snacks, rice cakes, brown rice, buckwheat:

• 5 ounces of Snacks, tortilla chips, plain, white corn, salted have 9.6 times more Calcium, 1.3 times more Iron and 2.8 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• While 5 oz of Snacks, rice cakes, brown rice, buckwheat contain 3.9 times more Copper, 1.8 times more Magnesium, 15.9 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 3.7 times more Selenium and 1.8 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.
• 5 ounces of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, tortilla chips, plain, white corn, salted have 1.2 times more Energy, 5.9 times more Fat, 4.4 times more Saturated Fat, 3.3 times more Omega 3, 10 times more Omega 6 and 1.4 times more Fiber than Snacks, rice cakes, brown rice, buckwheat.
• While 5 oz of Snacks, rice cakes, brown rice, buckwheat contain 1.3 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Snacks, rice cakes, brown rice, buckwheat offer comparable quantities of Carbohydrate per five ounces.