Comparing Nutrients in 100 grams Snacks, rice cakes, brown rice, plain, unsalted VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	13.3% 387kcal	13% 380kcal	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% 0.64g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	6.18% 1.05g	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	61.6% 80g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	11% 4.2g	NA	38g per day for Men 19-50 years
Protein	14.6% 8.2g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, 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	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	10% 0.13mg	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	5.25% 21μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.27% 1.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.45mg	42.2% 0.38mg	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	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	269% 6.18mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, rice cakes, brown rice, plain, unsalted vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Snacks, rice cakes, brown rice, plain, unsalted have 1.6 times more Vitamin B2 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, rice cakes, brown rice, buckwheat, unsalted 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, plain, unsalted vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Snacks, rice cakes, brown rice, plain, unsalted have 1.3 times more Iron, 1.5 times more Selenium and 6.5 times more Sodium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.7 times more Manganese than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, rice cakes, brown rice, buckwheat, unsalted contain 1.3 times more Fat and 7 times more Omega 3 than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Energy, Saturated Fat, Omega 6, Carbohydrate and Protein per 100 g.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.