Comparing Nutrients in 7 ounces Snacks, granola bars, hard, peanut butter VS Snacks, rice cakes, brown rice, rye

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Snacks, rice cakes, brown rice, rye	8%	9%	83%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	33% 958kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	48.7% 47.2g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	139% 23.7g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	122% 159g	130g per day for Men 19-50 years
Sugars	NA	NA	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	15% 5.75g	21% 7.94g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	23% 0.3mg	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	8.93% 35.7μg	2.5% 9.92μg	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	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	86% 0.77mg	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	59.5% 4.76mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	257% 5.9mg	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	39.4% 276mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	NA	55μg per day for Men 19-50 years
Sodium	37.4% 562mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.12% 4.56g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, peanut butter VS Snacks, rice cakes, brown rice, rye per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, hard, peanut butter versus 7 oz of Snacks, rice cakes, brown rice, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bars, hard, peanut butter vs Snacks, rice cakes, brown rice, rye:

• 7 ounces of Snacks, granola bars, hard, peanut butter have 2.3 times more Vitamin B1 and 3.6 times more Vitamin B9 than Snacks, rice cakes, brown rice, rye.
• While 7 oz of Snacks, rice cakes, brown rice, rye contain 3.6 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, rice cakes, brown rice, rye provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B9
• Both Snacks, granola bars, hard, peanut butter as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, hard, peanut butter vs Snacks, rice cakes, brown rice, rye:

• 7 ounces of Snacks, granola bars, hard, peanut butter have 2 times more Calcium, 1.3 times more Iron and 2.6 times more Sodium than Snacks, rice cakes, brown rice, rye.
• While 7 oz of Snacks, rice cakes, brown rice, rye contain 1.8 times more Copper, 2.6 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus and 2.4 times more Zinc than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Snacks, rice cakes, brown rice, rye contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, hard, peanut butter have 1.3 times more Energy, 6.3 times more Fat, 5.5 times more Saturated Fat, 1.8 times more Omega 3, 8 times more Omega 6 and 1.2 times more Protein than Snacks, rice cakes, brown rice, rye.
• While 7 oz of Snacks, rice cakes, brown rice, rye contain 1.3 times more Carbohydrate and 1.4 times more Fiber than Snacks, granola bars, hard, peanut butter.