Comparing Nutrients in 7 ounces Rice cake, cracker (include hain mini rice cakes) VS Cereals ready-to-eat, WEETABIX whole grain cereal

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	27% 778kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	5.43% 1.74g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	124% 162g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	15.6% 11.3g	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	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	22% 8.33g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	25% 14g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	70.2% 0.91mg	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	10.4% 41.7μg	23% 91μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.4% 2.46mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	2.2% 22mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	137% 1.23mg	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	37% 2.96mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	102% 714mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	25% 849mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rice cake, cracker (include hain mini rice cakes) vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Vitamin B3 and 1.3 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 32.2 times more Vitamin B1, 6.1 times more Vitamin B2, 3.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Vitamin K per 7 oz.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rice cake, cracker (include hain mini rice cakes) vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Magnesium, 2.1 times more Phosphorus, 4.2 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 5.2 times more Calcium, 1.4 times more Copper, 8.6 times more Iron and 5.2 times more Sodium than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rice cake, cracker (include hain mini rice cakes) have 1.5 times more Fat, 1.8 times more Saturated Fat and 1.3 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 3.8 times more Omega 3, 6.5 times more Sugars, 2.7 times more Fiber and 1.6 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.