Comparing Nutrients in 7 ounces Snacks, rice cakes, brown rice, buckwheat, unsalted VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	26% 754kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	121% 157g	130g per day for Men 19-50 years
Sugars	NA	6.05% 4.4g	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	NA	14.6% 5.56g	38g per day for Men 19-50 years
Protein	32% 18g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	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	76.2% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	10.4% 41.7μg	85% 339μg	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	0% 0mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	83.8% 0.75mg	58.2% 0.52mg	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	28.3% 2.26mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	154% 3.55mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat, unsalted VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted versus 7 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted 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 Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 1.5 times more Vitamin B3 and 4 times more Vitamin B5 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 7 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 8.2 times more Vitamin B1, 6 times more Vitamin B2 and 8.1 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Snacks, pretzels, hard, plain, made with enriched flour, unsalted provide similar amounts of Vitamin B6 per seven ounces.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, rice cakes, brown rice, buckwheat, unsalted vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 1.4 times more Copper, 4.3 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 2 times more Potassium, 2.8 times more Selenium and 2.9 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 7 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 3.3 times more Calcium, 3.8 times more Iron and 62.5 times more Sodium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• 7 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Snacks, pretzels, hard, plain, made with enriched flour, unsalted have similar amounts of macro-nutrients per 7 oz
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per seven ounces.