Comparing Nutrients in 100 calories Snacks, rice cakes, brown rice, multigrain VS Snacks, granola bar, fruit-filled, nonfat

Weight per 100 calories

• Snacks, rice cakes, brown rice, multigrain: 26g
• Snacks, granola bar, fruit-filled, nonfat: 29g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Snacks, rice cakes, brown rice, multigrain or Snacks, granola bar, fruit-filled, nonfat?

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	NA	18.2% 13.2g	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	3% 2.2g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 9.8g	g per day for Men 19-50 years
Fiber	2.04% 0.78g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	3.92% 2.2g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.032% 0.29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.44% 0.017mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	1.57% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	0.73% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.72% 0.035mg	35.8% 0.46mg	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	1.3% 5.17μg	23% 92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.2% 0.053μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.55% 0.5mg	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	0.43% 0.064mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	0.54% 5.43mg	0.088% 0.88mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	7.6% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	6.33% 0.51mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	8.43% 35.4mg	3.5% 14.6mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	NA	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	13.7% 96mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	2.23% 76mg	1.9% 64.3mg	3400mg per day for Men 19-50 years
Selenium	NA	4.4% 2.43μg	55μg per day for Men 19-50 years
Sodium	4.34% 65mg	0.31% 4.68mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	3.77% 0.42mg	11mg per day for Men 19-50 years
Water	0.044% 1.63g	0.11% 4g	3700g per day for Men 19-50 years

Snacks, Rice Cakes, Brown Rice, Multigrain VS Snacks, Granola Bar, Fruit-filled, Nonfat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, rice cakes, brown rice, multigrain or Snacks, granola bar, fruit-filled, nonfat?

Lets compare vitamin content per 100 calories of Snacks, rice cakes, brown rice, multigrain vs Snacks, granola bar, fruit-filled, nonfat:

• 100 calories of Snacks, rice cakes, brown rice, multigrain have 2.3 times more Vitamin B2 and 14.6 times more Vitamin B3 than Snacks, granola bar, fruit-filled, nonfat.
• While 100 kcal of Snacks, granola bar, fruit-filled, nonfat contain 13.1 times more Vitamin B6, 17.9 times more Vitamin B9 and more Vitamin B12 than Snacks, rice cakes, brown rice, multigrain.
• 100 calories of Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin B9 and Vitamin B12
• 100 calories of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Snacks, rice cakes, brown rice, multigrain vs Snacks, granola bar, fruit-filled, nonfat:

• 100 calories of Snacks, rice cakes, brown rice, multigrain have 1.6 times more Copper, 2.4 times more Magnesium, 2.7 times more Phosphorus, 13.9 times more Sodium and 1.6 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• While 100 kcal of Snacks, granola bar, fruit-filled, nonfat contain 2.3 times more Iron than Snacks, rice cakes, brown rice, multigrain.
• 100 calories of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Potassium
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, rice cakes, brown rice, multigrain have 20.5 times more Omega 3 and 1.3 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 100 kcal of Snacks, granola bar, fruit-filled, nonfat contain 2.8 times more Fiber than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Snacks, rice cakes, brown rice, multigrain as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6 in 100 calories.