Comparing Nutrients in 7 ounces Snacks, potato chips, plain, unsalted VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, unsalted	5%	57%	38%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, potato chips, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	36.7% 1064kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	70.8% 68.7g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	68% 21.7g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	140% 23.8g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.8% 105g	122% 159g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	25% 14g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	20% 0.26mg	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	22.3% 89.3μg	10.4% 41.7μg	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	68.6% 61.7mg	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	121% 18mg	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, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	83.8% 0.75mg	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	40.4% 3.23mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	533% 12.3mg	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	46.8% 327mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, plain, unsalted VS Snacks, rice cakes, brown rice, buckwheat, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, potato chips, plain, unsalted versus 7 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Snacks, potato chips, plain, unsalted have 3 times more Vitamin B1, 1.9 times more Vitamin B2, 5.1 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 7 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted contain 2.1 times more Vitamin B3 and 2.9 times more Vitamin B5 than Snacks, potato chips, plain, unsalted.
• 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin C
• Both Snacks, potato chips, plain, unsalted as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Snacks, potato chips, plain, unsalted have 2.2 times more Calcium, 1.4 times more Iron and 4.3 times more Potassium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 7 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted contain 2.3 times more Magnesium, 14 times more Manganese, 2.3 times more Phosphorus, 2 times more Selenium and 2.3 times more Zinc than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted contain similar levels of Copper per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, potato chips, plain, unsalted have 1.4 times more Energy, 9.9 times more Fat, 17.1 times more Saturated Fat, 2.7 times more Omega 3 and 11.4 times more Omega 6 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 7 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.5 times more Carbohydrate and 1.3 times more Protein than Snacks, potato chips, plain, unsalted.