Comparing Nutrients in 100 grams Snacks, rice cakes, brown rice, buckwheat VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	13% 380kcal	15.8% 457kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	24% 7.68g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.6% 80g	54.5% 71g	130g per day for Men 19-50 years
Sugars	NA	53.5% 38.8g	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	10% 3.8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	16% 9g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	8.25% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	13.2% 0.17mg	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	2.25% 9μg	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	0.56% 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	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.25% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	1.1% 11mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	33.6% 0.3mg	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	14.3% 1.14mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	269% 6.18mg	24.4% 0.56mg	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	54.3% 380mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	30% 16.4μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	7.73% 116mg	38% 569mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, rice cakes, brown rice, buckwheat vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Snacks, rice cakes, brown rice, buckwheat have 10.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.3 times more Vitamin B9 than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.3 times more Vitamin B6 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Snacks, rice cakes, brown rice, buckwheat vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Snacks, rice cakes, brown rice, buckwheat have 1.3 times more Copper, 3.7 times more Magnesium, 11 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 6.7 times more Calcium, 1.8 times more Iron and 4.9 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, rice cakes, brown rice, buckwheat have 1.6 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 4.8 times more Fat, 12 times more Saturated Fat, 2.3 times more Omega 3 and 1.9 times more Omega 6 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.