Comparing Nutrients in 7 ounces Rice crackers VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Rice crackers	Crackers, multigrain	Recommended Dietary Allowance
Energy	28.5% 826kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	103% 134g	130g per day for Men 19-50 years
Sugars	0% 0g	33% 24g	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	0% 0g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	35.4% 20g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.7% 11mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	18% 0.23mg	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	11% 43.7μg	51% 204μg	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	16.7% 2.5mg	23% 3.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Crackers, multigrain	Recommended Dietary Allowance
Calcium	0% 0mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	351% 8.08mg	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	103% 718mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	92% 50.6μg	94% 51.8μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	117% 1752mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.006% 0.22g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Crackers, multigrain per 7 oz

Compare the macro and micronutrient content in 7 oz of Rice crackers versus 7 oz of Crackers, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rice crackers vs Crackers, multigrain:

• 7 ounces of Rice crackers have 1.6 times more Vitamin B3 and 4.7 times more Vitamin B6 than Crackers, multigrain.
• While 7 oz of Crackers, multigrain contain 2.8 times more Vitamin B2, 4.7 times more Vitamin B9, 1.4 times more Vitamin E and 17.1 times more Vitamin K than Rice crackers.
• Both Rice crackers and Crackers, multigrain provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Rice crackers have insufficient amounts of Vitamin K
• Both Rice crackers as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rice crackers vs Crackers, multigrain:

• 7 ounces of Rice crackers have 2 times more Copper, 5.4 times more Magnesium, 1.2 times more Phosphorus, 1.4 times more Potassium and 2.2 times more Zinc than Crackers, multigrain.
• While 7 oz of Crackers, multigrain contain more Iron and 3.8 times more Sodium than Rice crackers.
• Both Rice crackers and Crackers, multigrain contain similar levels of Selenium per seven ounces.
• 7 ounces of Rice crackers lack sufficient amounts of Iron
• Both Rice crackers as well as Crackers, multigrain lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice crackers have 1.2 times more Carbohydrate and 1.4 times more Protein than Crackers, multigrain.
• While 7 oz of Crackers, multigrain contain 4.1 times more Fat, more Saturated Fat, 23.1 times more Omega 3, 6.6 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Crackers, multigrain offer comparable quantities of Energy per seven ounces.
• 7 ounces of Rice crackers provide inadequate amounts of Fiber