Comparing Nutrients in 7 ounces Snacks, rice cakes, brown rice, multigrain VS Snacks, potato chips, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Snacks, potato chips, reduced fat	6%	39%	55%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Energy	26.5% 768kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	42.6% 41.3g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	25.8% 8.26g	32g per day for Men 19-50 years
Omega 3	54.6% 0.87g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	125% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.44g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	30% 17g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	102% 1.33mg	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	13.4% 53.6μg	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	56.7% 51mg	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	72.4% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	132% 1.2mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	38% 0.87mg	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	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	102% 3461mg	3400mg per day for Men 19-50 years
Selenium	NA	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	45.6% 5.02mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, multigrain VS Snacks, potato chips, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, rice cakes, brown rice, multigrain versus 7 oz of Snacks, potato chips, reduced fat 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, potato chips, reduced fat:

• 7 ounces of Snacks, rice cakes, brown rice, multigrain have 3.7 times more Vitamin B5 than Snacks, potato chips, reduced fat.
• While 7 oz of Snacks, potato chips, reduced fat contain 3.1 times more Vitamin B1, 1.5 times more Vitamin B2, 4.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, potato chips, reduced fat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, potato chips, reduced fat have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, rice cakes, brown rice, multigrain vs Snacks, potato chips, reduced fat:

• 7 ounces of Snacks, rice cakes, brown rice, multigrain have 1.5 times more Iron, 1.5 times more Magnesium, 11.9 times more Manganese, 1.9 times more Phosphorus and 36.1 times more Zinc than Snacks, potato chips, reduced fat.
• While 7 oz of Snacks, potato chips, reduced fat contain 1.4 times more Copper, 5.9 times more Potassium and 2.3 times more Sodium than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, potato chips, reduced fat contain similar levels of Calcium per seven ounces.
• 7 ounces of Snacks, potato chips, reduced fat lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, rice cakes, brown rice, multigrain have 2.3 times more Omega 3 than Snacks, potato chips, reduced fat.
• While 7 oz of Snacks, potato chips, reduced fat contain 5.9 times more Fat, 7.4 times more Saturated Fat, 10.8 times more Omega 6 and 2 times more Fiber than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, potato chips, reduced fat offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.