Comparing Nutrients in 100 grams Snacks, rice cakes, brown rice, buckwheat, unsalted VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	13% 380kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	66% 11.2g	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	34.5% 45g	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	NA	NA	38g per day for Men 19-50 years
Protein	16% 9g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	20% 0.26mg	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	16.3% 65μg	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	1.44% 1.3mg	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, unsalted	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	1.1% 11mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	94% 0.84mg	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	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	269% 6.18mg	46% 1.06mg	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	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	30% 16.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat, unsalted VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, rice cakes, brown rice, buckwheat, unsalted versus 100 g of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 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, unsalted vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 100 grams of Snacks, rice cakes, brown rice, buckwheat, unsalted have 1.8 times more Vitamin B3 and 1.2 times more Vitamin B5 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 100 g of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 7.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 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, unsalted vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 100 grams of Snacks, rice cakes, brown rice, buckwheat, unsalted have 5.8 times more Manganese than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 100 g of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 9.9 times more Calcium, 2.2 times more Copper, 3 times more Iron, 2.2 times more Potassium and 1.3 times more Zinc than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain similar levels of Magnesium and Phosphorus per 100 grams.
• 100 grams of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, rice cakes, brown rice, buckwheat, unsalted have 1.8 times more Carbohydrate than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 100 g of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 1.3 times more Energy, 9.1 times more Fat, 9.5 times more Saturated Fat, 10.7 times more Omega 6 and 1.6 times more Protein than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds offer comparable quantities of Omega 3 per 100 grams.