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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snack, Mixed Berry Bar have 2.1 times more Fat, more Saturated Fat, 2.1 times more Omega 3, 1.2 times more Omega 6, more Sugars, more Fiber and 1.3 times more Protein than Rice crackers.
• While 100 g of Rice crackers contain 1.4 times more Carbohydrate than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Rice crackers offer comparable quantities of Energy per 100 grams.
• 100 grams of Rice crackers provide inadequate amounts of Fiber