Comparing Nutrients in 7 ounces Snacks, rice cakes, brown rice, buckwheat, unsalted VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	26% 754kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	32% 18g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	45.6% 0.59mg	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	10.4% 41.7μg	4.96% 20μg	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	28.7% 25.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	83.8% 0.75mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.45% 98μg	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	28.3% 2.26mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	12% 0.27mg	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	108% 754mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat, unsalted VS Boiled Potato Flesh, Cooked In Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted versus 7 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 5.2 times more Vitamin B2, 5.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.9 times more Vitamin B1, 2.3 times more Vitamin B6 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin C
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, rice cakes, brown rice, buckwheat, unsalted vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 2 times more Copper, 3.7 times more Iron, 6.9 times more Magnesium, 44.8 times more Manganese, 8.6 times more Phosphorus, 54.7 times more Selenium and 8.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.3 times more Potassium and 13 times more Water than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 4.4 times more Energy, 35 times more Fat, 24.6 times more Saturated Fat, 7 times more Omega 3, 32.8 times more Omega 6, 4 times more Carbohydrate and 4.8 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6