Comparing Nutrients in 5 ounces Snacks, tortilla chips, ranch-flavor VS Snacks, rice cakes, brown rice, sesame seed

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	24.5% 710kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	89% 116g	130g per day for Men 19-50 years
Sugars	5.92% 4.3g	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	20% 7.65g	38g per day for Men 19-50 years
Protein	18% 10g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	17% 0.22mg	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	NA	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.72% 4.25mg	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	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	19% 190mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	61.4% 0.55mg	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	24.5% 1.96mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	265% 6.1mg	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	51% 357mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Snacks, rice cakes, brown rice, sesame seed per 5 oz

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

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, ranch-flavor vs Snacks, rice cakes, brown rice, sesame seed:

• 5 ounces of Snacks, tortilla chips, ranch-flavor have 1.3 times more Vitamin B6 than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 1.4 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B5 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Snacks, rice cakes, brown rice, sesame seed provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Snacks, tortilla chips, ranch-flavor vs Snacks, rice cakes, brown rice, sesame seed:

• 5 ounces of Snacks, tortilla chips, ranch-flavor have 11.2 times more Calcium and 2.3 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 3.9 times more Copper, 1.6 times more Magnesium, 11.8 times more Manganese, 1.5 times more Phosphorus, 3.3 times more Selenium and 2.1 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Snacks, rice cakes, brown rice, sesame seed contain similar levels of Iron and Potassium 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, tortilla chips, ranch-flavor have 1.3 times more Energy, 6.5 times more Fat, 6.6 times more Saturated Fat, 5.9 times more Omega 3 and 11.9 times more Omega 6 than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 1.3 times more Carbohydrate and 1.4 times more Fiber than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Snacks, rice cakes, brown rice, sesame seed offer comparable quantities of Protein per five ounces.