Comparing Nutrients in 7 ounces Snacks, potato chips, plain, salted VS Snacks, rice cakes, brown rice, corn

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Snacks, potato chips, plain, salted	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	36.4% 1056kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	69.5% 67.4g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	124% 161g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	15% 5.75g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.2% 0.42mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.45mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	21.4% 0.28mg	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	14.4% 57.5μg	9.43% 37.7μg	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	47.6% 43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	31.8% 2.54mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	438% 10mg	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	43.4% 304mg	91% 635mg	700mg per day for Men 19-50 years
Potassium	70% 2373mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	69.7% 1046mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, potato chips, plain, salted vs Snacks, rice cakes, brown rice, corn:

• Snacks, potato chips, plain, salted have 2.7 times more Vitamin B1, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 1.4 times more Vitamin B3 than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Snacks, rice cakes, brown rice, corn have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Snacks, potato chips, plain, salted as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, potato chips, plain, salted vs Snacks, rice cakes, brown rice, corn:

• Snacks, potato chips, plain, salted have 2.3 times more Calcium, 4.3 times more Potassium and 3.2 times more Sodium than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 1.8 times more Copper, 1.8 times more Magnesium, 11.8 times more Manganese, 2.1 times more Phosphorus and 2 times more Zinc than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Snacks, rice cakes, brown rice, corn have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, plain, salted have 1.4 times more Energy, 10.6 times more Fat, 5.4 times more Saturated Fat, 7.2 times more Omega 3 and 7.3 times more Omega 6 than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 1.5 times more Carbohydrate and 1.3 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Snacks, rice cakes, brown rice, corn have similar amounts of Fiber per 7 oz.
• Both Snacks, potato chips, plain, salted as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.