Comparing Nutrients in 7 ounces Snacks, rice cakes, brown rice, plain, unsalted VS Snacks, sesame sticks, wheat-based, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	26.5% 768kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	40% 13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	120% 1.92g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	192% 32.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	71% 92g	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	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	13% 0.17mg	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	11% 43.7μg	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, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	2.2% 22mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	89.5% 0.81mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	78% 1.8mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, plain, unsalted VS Snacks, sesame sticks, wheat-based, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, rice cakes, brown rice, plain, unsalted versus 7 oz of Snacks, sesame sticks, wheat-based, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, rice cakes, brown rice, plain, unsalted vs Snacks, sesame sticks, wheat-based, unsalted:

• 7 ounces of Snacks, rice cakes, brown rice, plain, unsalted have 2.6 times more Vitamin B2, 5 times more Vitamin B3, 4.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Snacks, sesame sticks, wheat-based, unsalted.
• While 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 2 times more Vitamin B1 than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, sesame sticks, wheat-based, unsalted provide similar amounts of Vitamin B9 per seven ounces.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, sesame sticks, wheat-based, unsalted 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, plain, unsalted vs Snacks, sesame sticks, wheat-based, unsalted:

• 7 ounces of Snacks, rice cakes, brown rice, plain, unsalted have 2 times more Iron, 2.9 times more Magnesium, 4.1 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Selenium and 2.6 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.
• While 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 15.5 times more Calcium than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, sesame sticks, wheat-based, unsalted contain similar levels of Copper per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, plain, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, rice cakes, brown rice, plain, unsalted have 1.8 times more Carbohydrate than Snacks, sesame sticks, wheat-based, unsalted.
• While 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 1.4 times more Energy, 13.1 times more Fat, 11.4 times more Saturated Fat, 97 times more Omega 3, 16.9 times more Omega 6 and 1.3 times more Protein than Snacks, rice cakes, brown rice, plain, unsalted.
• 7 ounces of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3