Comparing Nutrients in 100 grams Snacks, rice cakes, brown rice, corn VS Snacks, rice cakes, brown rice, multigrain

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, corn	9%	7%	84%
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, corn	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Energy	13.3% 385kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.2g	61.6% 80g	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	7.63% 2.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	15% 8.4g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, corn	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.44mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	10.5% 0.14mg	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	4.75% 19μg	5% 20μg	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% 0mg	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, corn	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Calcium	0.9% 9mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	47.4% 0.43mg	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	14.6% 1.17mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	227% 5.2mg	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	45.7% 320mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	8.65% 294mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11% 167mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	20% 2.22mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, rice cakes, brown rice, corn vs Snacks, rice cakes, brown rice, multigrain:

• Snacks, rice cakes, brown rice, multigrain contain 1.8 times more Vitamin B2 than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Snacks, rice cakes, brown rice, multigrain have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Snacks, rice cakes, brown rice, corn as well as Snacks, rice cakes, brown rice, multigrain 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, corn vs Snacks, rice cakes, brown rice, multigrain:

• Snacks, rice cakes, brown rice, multigrain contain 2.3 times more Calcium, 1.7 times more Iron and 1.5 times more Sodium than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Snacks, rice cakes, brown rice, multigrain have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, rice cakes, brown rice, multigrain contain 8.8 times more Omega 3 than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Snacks, rice cakes, brown rice, multigrain have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 g.
• Both Snacks, rice cakes, brown rice, corn as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.