Comparing Nutrients in 7 ounces Snacks, rice cakes, brown rice, sesame seed VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	27% 778kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	7.77% 7.54g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	9.22% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	124% 161g	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	28.2% 10.7g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	27% 15g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	42% 0.54mg	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	8.93% 35.7μg	26.8% 107μg	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	6.6% 5.95mg	2.2% 2mg	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, sesame seed	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	61.7% 0.56mg	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	39% 3.14mg	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	371% 8.53mg	230% 5.3mg	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	106% 744mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	87% 48μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, sesame seed VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, rice cakes, brown rice, sesame seed versus 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and 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, sesame seed vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 7 ounces of Snacks, rice cakes, brown rice, sesame seed have 1.8 times more Vitamin B5 and 3 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 9.2 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B6 and 3 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, rice cakes, brown rice, sesame seed vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 7 ounces of Snacks, rice cakes, brown rice, sesame seed have 1.4 times more Copper, 4.5 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus and 4.8 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.3 times more Calcium, 1.7 times more Iron and 1.5 times more Potassium than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain similar levels of Sodium per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, rice cakes, brown rice, sesame seed have 1.5 times more Fat and 1.4 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.4 times more Fiber and 1.5 times more Protein than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.