Comparing Nutrients in 7 ounces Rice crackers VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Rice crackers	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	28.5% 826kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	24% 7.63g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	90% 117g	130g per day for Men 19-50 years
Sugars	0% 0g	72% 52.2g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	35.4% 20g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.7% 11mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	17.7% 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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	42% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.7% 2.5mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	0% 0mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.57% 23μg	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	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	351% 8.08mg	169% 3.9mg	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	97% 681mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	92% 50.6μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.006% 0.22g	0.83% 30.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Snack, Mixed Berry Bar per 7 oz

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

Lets compare vitamin content per 7 ounces of Rice crackers vs Snack, Mixed Berry Bar:

• 7 ounces of Rice crackers have 1.5 times more Vitamin B1, 6.5 times more Vitamin B3, 1.5 times more Vitamin B5, 4.8 times more Vitamin B6 and 4.3 times more Vitamin E than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain more Vitamin A, 2.8 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin B12 than Rice crackers.
• 7 ounces of Rice crackers have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin E
• Both Rice crackers as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Rice crackers vs Snack, Mixed Berry Bar:

• 7 ounces of Rice crackers have 1.2 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese and 1.3 times more Selenium than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain more Calcium, more Iron, 1.8 times more Potassium and 1.9 times more Sodium than Rice crackers.
• Both Rice crackers and Snack, Mixed Berry Bar contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Rice crackers lack sufficient amounts of Calcium and Iron
• Both Rice crackers as well as Snack, Mixed Berry Bar lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice crackers have 1.4 times more Carbohydrate than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 2.1 times more Fat, more Saturated Fat, 2.1 times more Omega 3, more Sugars, more Fiber and 1.3 times more Protein than Rice crackers.
• Both Rice crackers and Snack, Mixed Berry Bar offer comparable quantities of Energy and Omega 6 per seven ounces.
• 7 ounces of Rice crackers provide inadequate amounts of Fiber