Comparing Nutrients in 100 grams Snacks, rice cakes, brown rice, buckwheat VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	13% 380kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	4.65% 0.79g	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	62.5% 81.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	16% 9g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	41% 6.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	21% 0.27mg	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	13.5% 54μg	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	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	1.1% 11mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	31% 0.28mg	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	33.6% 2.7mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	269% 6.18mg	116% 2.66mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	30% 16.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.73% 116mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, rice cakes, brown rice, buckwheat versus 100 g of Snacks, pretzels, hard, whole-wheat including both salted and unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, rice cakes, brown rice, buckwheat vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 100 grams of Snacks, rice cakes, brown rice, buckwheat have 1.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 100 g of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 7.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Snacks, rice cakes, brown rice, buckwheat vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 100 grams of Snacks, rice cakes, brown rice, buckwheat have 1.4 times more Copper, 5 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus and 4 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 100 g of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.5 times more Calcium, 2.4 times more Iron, 1.4 times more Potassium and 1.8 times more Sodium than Snacks, rice cakes, brown rice, buckwheat.
• 100 grams of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, rice cakes, brown rice, buckwheat have 1.3 times more Fat, 1.8 times more Omega 3 and 1.3 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 100 g of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2 times more Fiber than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.