Comparing Nutrients in 7 ounces Rice cake, cracker (include hain mini rice cakes) VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	27% 778kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	57.5% 55.8g	97g per day for Men 19-50 years
Saturated Fat	5.43% 1.74g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	98% 1.57g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	88.7% 115g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	1.48% 1.07g	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	52.2% 20g	38g per day for Men 19-50 years
Protein	25% 14g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	19.2% 3.08mg	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	32% 0.42mg	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	8.43% 33.7μg	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	0.66% 0.6mg	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	32% 4.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	48.7% 0.44mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	51% 214mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	25% 849mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.15% 5.56g	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 Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Rice cake, cracker (include hain mini rice cakes) have 5 times more Vitamin B3 and 1.2 times more Vitamin B9 than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B6, 2 times more Vitamin E and 2.3 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Snacks, popcorn, home-prepared, oil-popped, unsalted have similar amounts of Vitamin B2 per 7 oz.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Snacks, popcorn, home-prepared, oil-popped, unsalted 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 Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Rice cake, cracker (include hain mini rice cakes) have 2 times more Copper, 1.2 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium, 3.4 times more Selenium and 23.7 times more Sodium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.9 times more Iron than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Snacks, popcorn, home-prepared, oil-popped, unsalted have similar amounts of Calcium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Carbohydrate and 1.6 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.3 times more Energy, 6.5 times more Fat, 5.8 times more Saturated Fat, 52.7 times more Omega 3, 8.5 times more Omega 6, 2.4 times more Fiber and 1.3 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.