Comparing Nutrients in 5 ounces Snacks, trail mix, regular VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Snacks, trail mix, regular	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	22.6% 655kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.87g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	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	49% 63.6g	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	14% 5.4g	38g per day for Men 19-50 years
Protein	35% 19.6g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	71.7% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	33% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	25% 101μg	7.44% 29.8μg	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	2.2% 2mg	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, trail mix, regular	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	11% 111mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	60% 0.54mg	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	54% 4.32mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	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	70% 489mg	77% 539mg	700mg per day for Men 19-50 years
Potassium	28.6% 971mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	NA	42.3% 23.2μg	55μg per day for Men 19-50 years
Sodium	21.6% 325mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, trail mix, regular VS Snacks, rice cakes, brown rice, buckwheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, trail mix, regular 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, trail mix, regular vs Snacks, rice cakes, brown rice, buckwheat:

• 5 ounces of Snacks, trail mix, regular have 8.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat.
• While 5 oz of Snacks, rice cakes, brown rice, buckwheat contain 1.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, trail mix, regular vs Snacks, rice cakes, brown rice, buckwheat:

• 5 ounces of Snacks, trail mix, regular have 7.1 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, 2.3 times more Potassium, 2 times more Sodium and 1.3 times more Zinc than Snacks, rice cakes, brown rice, buckwheat.
• While 5 oz of Snacks, rice cakes, brown rice, buckwheat contain 6 times more Manganese than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Snacks, rice cakes, brown rice, buckwheat contain similar levels of Magnesium and Phosphorus per five ounces.
• 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, trail mix, regular have 1.2 times more Energy, 8.4 times more Fat, 8.7 times more Saturated Fat, 9.1 times more Omega 6 and 1.5 times more Protein than Snacks, rice cakes, brown rice, buckwheat.
• While 5 oz of Snacks, rice cakes, brown rice, buckwheat contain 1.8 times more Carbohydrate than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Snacks, rice cakes, brown rice, buckwheat offer comparable quantities of Omega 3 per five ounces.