Comparing Nutrients in 5 ounces Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Snacks, rice cakes, brown rice, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Energy	23.7% 686kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45.2g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	27% 8.65g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	8.1% 1.37g	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	89% 116g	130g per day for Men 19-50 years
Sugars	NA	1.72% 1.25g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	36% 20g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	16.4% 0.21mg	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	23% 92μg	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	2.05% 1.84mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.7% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Calcium	15.5% 155mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	70% 0.63mg	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	60% 4.8mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	230% 5.3mg	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	78.4% 549mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Snacks, rice cakes, brown rice, plain, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds versus 5 oz of Snacks, rice cakes, brown rice, plain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Snacks, rice cakes, brown rice, plain, unsalted:

• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Snacks, rice cakes, brown rice, plain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, plain, unsalted contain 1.8 times more Vitamin B3 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Snacks, rice cakes, brown rice, plain, unsalted provide similar amounts of Vitamin B5 per five ounces.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Snacks, rice cakes, brown rice, plain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Snacks, rice cakes, brown rice, plain, unsalted:

• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 9.9 times more Calcium, 1.9 times more Copper, 2.3 times more Iron, 1.2 times more Magnesium and 2.2 times more Potassium than Snacks, rice cakes, brown rice, plain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, plain, unsalted contain 3.5 times more Manganese than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Snacks, rice cakes, brown rice, plain, unsalted contain similar levels of Phosphorus and Zinc per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, plain, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.3 times more Energy, 11.4 times more Fat, 10.7 times more Saturated Fat, 8 times more Omega 3, 11.6 times more Omega 6 and 1.7 times more Protein than Snacks, rice cakes, brown rice, plain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, plain, unsalted contain 1.8 times more Carbohydrate than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• 5 ounces of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3