Comparing Nutrients in 100 grams Snacks, rice cakes, brown rice, plain, unsalted VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	13.3% 387kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.7% 81.5g	61% 79.2g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	3.05% 2.2g	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	11% 4.2g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.1% 0.061mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	5.76% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	8.92% 0.12mg	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	42.8% 171μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.27% 1.24mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.45mg	29.3% 0.26mg	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	18.6% 1.5mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	77.8% 1.8mg	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	51.4% 360mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	10.5% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, plain, unsalted VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, rice cakes, brown rice, plain, unsalted versus 100 g of Snacks, pretzels, hard, plain, made with enriched flour, 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, plain, unsalted vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 100 grams of Snacks, rice cakes, brown rice, plain, unsalted have 1.5 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.5 times more Vitamin E than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 100 g of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 7.6 times more Vitamin B1, 3.8 times more Vitamin B2 and 8.1 times more Vitamin B9 than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Snacks, rice cakes, brown rice, plain, unsalted vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 100 grams of Snacks, rice cakes, brown rice, plain, unsalted have 1.7 times more Copper, 3.7 times more Magnesium, 2.1 times more Manganese, 3.2 times more Phosphorus, 2 times more Potassium, 4.2 times more Selenium and 3.5 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 100 g of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 3.3 times more Calcium, 2.9 times more Iron and 9.6 times more Sodium than Snacks, rice cakes, brown rice, plain, unsalted.
• 100 grams of Snacks, rice cakes, brown rice, plain, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, rice cakes, brown rice, plain, unsalted have 1.5 times more Fiber than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 100 g of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 1.3 times more Fat, 1.3 times more Saturated Fat, 6 times more Omega 3 and 2.5 times more Sugars than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per 100 grams.
• 100 grams of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3