Comparing Nutrients in 7 ounces Snacks, rice cakes, brown rice, sesame seed VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	27% 778kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	7.77% 7.54g	50.4% 49g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	22% 7.02g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	154% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	8.3% 6g	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	0.93% 0.67g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 2.12g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	27% 15g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	30.5% 0.4mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	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	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, sesame seed	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	2.4% 24mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	22.3% 0.2mg	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	39% 3.14mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	371% 8.53mg	31.5% 0.72mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	15% 514mg	3400mg per day for Men 19-50 years
Selenium	87% 48μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.17% 6.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, rice cakes, brown rice, sesame seed vs Snacks, tortilla chips, ranch-flavor:

• Snacks, rice cakes, brown rice, sesame seed have 1.4 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B5 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 1.3 times more Vitamin B6 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, tortilla chips, ranch-flavor have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for Snacks, rice cakes, brown rice, sesame seed vs Snacks, tortilla chips, ranch-flavor:

• Snacks, rice cakes, brown rice, sesame seed have 3.9 times more Copper, 1.6 times more Magnesium, 11.8 times more Manganese, 1.5 times more Phosphorus, 3.3 times more Selenium and 2.1 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 11.2 times more Calcium and 2.3 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, tortilla chips, ranch-flavor have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, rice cakes, brown rice, sesame seed have 1.3 times more Carbohydrate and 1.4 times more Fiber than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 1.3 times more Energy, 6.5 times more Fat, 6.6 times more Saturated Fat, 5.9 times more Omega 3 and 11.9 times more Omega 6 than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Snacks, tortilla chips, ranch-flavor have similar amounts of Protein per 7 oz.
• Both Snacks, rice cakes, brown rice, sesame seed as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Glucose and Sucrose in 7 oz.