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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Snacks, rice cakes, brown rice, rye	8%	9%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	26.5% 768kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	54.6% 0.87g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	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	15.7% 5.95g	21% 7.94g	38g per day for Men 19-50 years
Protein	30% 17g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Snacks, rice cakes, brown rice, rye	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	15% 0.18mg	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	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	23% 0.3mg	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	2.5% 9.92μg	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, multigrain	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	86% 0.77mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	257% 5.9mg	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	108% 754mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	45.6% 5.02mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.36% 13.5g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, multigrain have 2 times more Vitamin B2 and 4 times more Vitamin B9 than Snacks, rice cakes, brown rice, rye.
• While Snacks, rice cakes, brown rice, rye contain 1.4 times more Vitamin B1 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, rice cakes, brown rice, rye have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, rice cakes, brown rice, rye 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, multigrain vs Snacks, rice cakes, brown rice, rye:

• Snacks, rice cakes, brown rice, multigrain have 1.8 times more Manganese and 2.3 times more Sodium than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, rice cakes, brown rice, rye have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, rice cakes, brown rice, multigrain have 7.3 times more Omega 3 than Snacks, rice cakes, brown rice, rye.
• While Snacks, rice cakes, brown rice, rye contain 1.5 times more Omega 6 and 1.3 times more Fiber than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, rice cakes, brown rice, rye have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 7 oz.
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.