Comparing Nutrients in 7 ounces Snacks, rice cakes, brown rice, multigrain VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	26.5% 768kcal	33% 958kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	48.7% 47.2g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	54.6% 0.87g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	139% 23.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	95% 124g	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	15.7% 5.95g	15% 5.75g	38g per day for Men 19-50 years
Protein	30% 17g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	14.7% 0.19mg	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	9.92% 39.7μg	8.93% 35.7μg	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	0.44% 0.4mg	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, multigrain	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	48% 0.43mg	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	48.6% 3.9mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	79.6% 1.83mg	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	105% 734mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	NA	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	37.4% 562mg	1500mg per day for Men 19-50 years
Zinc	45.6% 5.02mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.12% 4.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, multigrain VS Snacks, granola bars, hard, peanut butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, rice cakes, brown rice, multigrain versus 7 oz of Snacks, granola bars, hard, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, rice cakes, brown rice, multigrain vs Snacks, granola bars, hard, peanut butter:

• 7 ounces of Snacks, rice cakes, brown rice, multigrain have 2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Snacks, granola bars, hard, peanut butter.
• While 7 oz of Snacks, granola bars, hard, peanut butter contain 3.1 times more Vitamin B1 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, granola bars, hard, peanut butter provide similar amounts of Vitamin B9 per seven ounces.
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, granola bars, hard, peanut butter 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, multigrain vs Snacks, granola bars, hard, peanut butter:

• 7 ounces of Snacks, rice cakes, brown rice, multigrain have 2 times more Copper, 2.5 times more Magnesium, 5.7 times more Manganese, 2.7 times more Phosphorus and 2 times more Zinc than Snacks, granola bars, hard, peanut butter.
• While 7 oz of Snacks, granola bars, hard, peanut butter contain 2 times more Calcium than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, granola bars, hard, peanut butter contain similar levels of Iron, Potassium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, rice cakes, brown rice, multigrain have 4 times more Omega 3 and 1.3 times more Carbohydrate than Snacks, granola bars, hard, peanut butter.
• While 7 oz of Snacks, granola bars, hard, peanut butter contain 6.8 times more Fat, 5.7 times more Saturated Fat and 12 times more Omega 6 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, granola bars, hard, peanut butter offer comparable quantities of Energy, Fiber and Protein per seven ounces.