Comparing Nutrients in 7 ounces Snacks, rice cakes, brown rice, plain, unsalted VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	26.5% 768kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	122% 159g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	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	22% 8.33g	NA	38g per day for Men 19-50 years
Protein	29% 16.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	20% 0.26mg	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	10.4% 41.7μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.4% 2.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	83.8% 0.75mg	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	37% 2.96mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	533% 12.3mg	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	102% 714mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, rice cakes, brown rice, plain, unsalted vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Snacks, rice cakes, brown rice, plain, unsalted have 1.6 times more Vitamin B2 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, rice cakes, brown rice, buckwheat, unsalted 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, plain, unsalted vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Snacks, rice cakes, brown rice, plain, unsalted have 1.3 times more Iron, 1.5 times more Selenium and 6.5 times more Sodium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.7 times more Manganese than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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