Comparing Nutrients in 7 ounces Snacks, trail mix, regular, unsalted VS Snacks, rice cakes, brown rice, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, unsalted	11%	53%	36%
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%

Macro Nutrients

	Snacks, trail mix, regular, unsalted	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Energy	31.6% 917kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	60% 58.3g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	124% 162g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.75g	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	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	49% 27.4g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, unsalted	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.35mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	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	35.2% 141μg	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	3.1% 2.78mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, unsalted	Snacks, rice cakes, brown rice, plain, unsalted	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	217% 1.95mg	98% 0.88mg	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	75.7% 6.05mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	89.2% 2.05mg	322% 7.4mg	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	98% 685mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	NA	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, trail mix, regular, unsalted VS Snacks, rice cakes, brown rice, plain, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, trail mix, regular, unsalted versus 7 oz of Snacks, rice cakes, brown rice, plain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Snacks, trail mix, regular, unsalted have 7.6 times more Vitamin B1, 2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Snacks, rice cakes, brown rice, plain, unsalted.
• While 7 oz of Snacks, rice cakes, brown rice, plain, unsalted contain 1.7 times more Vitamin B3 than Snacks, trail mix, regular, unsalted.
• Both Snacks, trail mix, regular, unsalted and Snacks, rice cakes, brown rice, plain, unsalted provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Snacks, trail mix, regular, unsalted as well as Snacks, rice cakes, brown rice, plain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, trail mix, regular, unsalted vs Snacks, rice cakes, brown rice, plain, unsalted:

• 7 ounces of Snacks, trail mix, regular, unsalted have 7.1 times more Calcium, 2.2 times more Copper, 2 times more Iron, 1.2 times more Magnesium and 2.4 times more Potassium than Snacks, rice cakes, brown rice, plain, unsalted.
• While 7 oz of Snacks, rice cakes, brown rice, plain, unsalted contain 3.6 times more Manganese than Snacks, trail mix, regular, unsalted.
• Both Snacks, trail mix, regular, unsalted and Snacks, rice cakes, brown rice, plain, unsalted contain similar levels of Phosphorus and Zinc 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, trail mix, regular, unsalted have 10.5 times more Fat, 9.7 times more Saturated Fat, 7 times more Omega 3, 9.9 times more Omega 6 and 1.7 times more Protein than Snacks, rice cakes, brown rice, plain, unsalted.
• While 7 oz of Snacks, rice cakes, brown rice, plain, unsalted contain 1.8 times more Carbohydrate than Snacks, trail mix, regular, unsalted.
• Both Snacks, trail mix, regular, unsalted and Snacks, rice cakes, brown rice, plain, unsalted offer comparable quantities of Energy per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3