Comparing Nutrients in 100 grams Rice cake, cracker (include hain mini rice cakes) VS Cereals ready-to-eat, WEETABIX whole grain cereal

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	13.5% 392kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.88g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	7.88% 5.7g	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	11% 4.2g	30% 11.4g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	35.4% 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	5.25% 21μg	11.5% 46μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.27% 1.24mg	6.53% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	1.1% 11mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.45mg	69% 0.62mg	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	18.6% 1.5mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	NA	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	51.4% 360mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	4.73% 71mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	15.6% 1.72mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rice cake, cracker (include hain mini rice cakes) vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Vitamin B3 and 1.3 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 32.2 times more Vitamin B1, 6.1 times more Vitamin B2, 3.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Vitamin K per 100 g.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rice cake, cracker (include hain mini rice cakes) vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Magnesium, 2.1 times more Phosphorus, 4.2 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 5.2 times more Calcium, 1.4 times more Copper, 8.6 times more Iron and 5.2 times more Sodium than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rice cake, cracker (include hain mini rice cakes) have 1.5 times more Fat, 1.8 times more Saturated Fat and 1.3 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 3.8 times more Omega 3, 6.5 times more Sugars, 2.7 times more Fiber and 1.6 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Energy and Carbohydrate per 100 g.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.