Comparing Nutrients in 7 ounces Snacks, rice cakes, brown rice, corn VS Snacks, rice cakes, brown rice, multigrain

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, corn	9%	7%	84%
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, corn	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Energy	26.3% 764kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	54.6% 0.87g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, corn	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	21% 0.27mg	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	9.43% 37.7μg	9.92% 39.7μg	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	0% 0mg	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, rice cakes, brown rice, corn	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	94% 0.85mg	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	29% 2.32mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	438% 10mg	450% 10.4mg	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	91% 635mg	105% 734mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	22% 331mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	45.6% 5.02mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, rice cakes, brown rice, corn vs Snacks, rice cakes, brown rice, multigrain:

• Snacks, rice cakes, brown rice, multigrain contain 1.8 times more Vitamin B2 than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Snacks, rice cakes, brown rice, multigrain have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Snacks, rice cakes, brown rice, corn as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Snacks, rice cakes, brown rice, corn vs Snacks, rice cakes, brown rice, multigrain:

• Snacks, rice cakes, brown rice, multigrain contain 2.3 times more Calcium, 1.7 times more Iron and 1.5 times more Sodium than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Snacks, rice cakes, brown rice, multigrain have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, rice cakes, brown rice, multigrain contain 8.8 times more Omega 3 than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Snacks, rice cakes, brown rice, multigrain have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 7 oz.
• Both Snacks, rice cakes, brown rice, corn as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.