Comparing Nutrients in 100 grams Rice crackers VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Rice crackers	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	14.3% 416kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.6g	45.3% 59g	130g per day for Men 19-50 years
Sugars	0% 0g	36.3% 26.3g	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	0% 0g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	18% 10g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	5.36% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	8.92% 0.12mg	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	5.5% 22μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.3% 0.51μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.67% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.4% 1.26mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	0% 0mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	33.4% 0.3mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.29% 11.5μg	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	0% 0mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	85.3% 1.96mg	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	51.7% 362mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	7.15% 243mg	13% 446mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	15.5% 233mg	29.8% 447mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.003% 0.11g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Snack, Mixed Berry Bar per 100 g

Compare the macro and micronutrient content in 100 g of Rice crackers versus 100 g of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rice crackers vs Snack, Mixed Berry Bar:

• 100 grams of Rice crackers have 1.5 times more Vitamin B1, 6.5 times more Vitamin B3, 1.5 times more Vitamin B5, 4.8 times more Vitamin B6 and 4.3 times more Vitamin E than Snack, Mixed Berry Bar.
• While 100 g of Snack, Mixed Berry Bar contain more Vitamin A, 2.8 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin B12 than Rice crackers.
• 100 grams of Rice crackers have insufficient amounts of Vitamin A and Vitamin B12
• 100 grams of Snack, Mixed Berry Bar have insufficient amounts of Vitamin E
• Both Rice crackers as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Rice crackers vs Snack, Mixed Berry Bar:

• 100 grams of Rice crackers have 1.2 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese and 1.3 times more Selenium than Snack, Mixed Berry Bar.
• While 100 g of Snack, Mixed Berry Bar contain more Calcium, more Iron, 1.8 times more Potassium and 1.9 times more Sodium than Rice crackers.
• Both Rice crackers and Snack, Mixed Berry Bar contain similar levels of Phosphorus and Zinc per 100 grams.
• 100 grams of Rice crackers lack sufficient amounts of Calcium and Iron
• Both Rice crackers as well as Snack, Mixed Berry Bar lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rice crackers have 1.4 times more Carbohydrate than Snack, Mixed Berry Bar.
• While 100 g of Snack, Mixed Berry Bar contain 2.1 times more Fat, more Saturated Fat, 2.1 times more Omega 3, more Sugars, more Fiber and 1.3 times more Protein than Rice crackers.
• Both Rice crackers and Snack, Mixed Berry Bar offer comparable quantities of Energy and Omega 6 per 100 grams.
• 100 grams of Rice crackers provide inadequate amounts of Fiber