Comparing Nutrients in 100 calories Cake, pudding-type, white, enriched, dry mix VS Cake, yellow, enriched, dry mix

Weight per 100 calories

• Cake, pudding-type, white, enriched, dry mix: 23.6g
• Cake, yellow, enriched, dry mix: 26.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Cake, pudding-type, white, enriched, dry mix or Cake, yellow, enriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Cake, pudding-type, white, enriched, dry mix	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	0.22% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	17% 22g	130g per day for Men 19-50 years
Sugars	16% 11.6g	16% 11.6g	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	0.44% 0.17g	0.84% 0.32g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, enriched, dry mix	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	5.15% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.75% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.57mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	1.95% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	1.6% 0.021mg	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	5.38% 21.5μg	4.55% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.39% 0.009μg	1.1% 0.027μg	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	0.13% 0.019mg	1.64% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, enriched, dry mix	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	1.82% 18.2mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	1.47% 0.013mg	2.14% 0.019mg	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	4% 0.32mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	0.51% 2.13mg	0.64% 2.67mg	420mg per day for Men 19-50 years
Manganese	2.86% 0.066mg	2.22% 0.051mg	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	9.35% 65.5mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	0.5% 17mg	0.37% 12.6mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	1.46% 0.8μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.059mg	0.66% 0.072mg	11mg per day for Men 19-50 years
Water	0.022% 0.83g	0.052% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cake, pudding-type, white, enriched, dry mix vs Cake, yellow, enriched, dry mix:

• Cake, yellow, enriched, dry mix contains 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 4.8 times more Vitamin B6, 2.8 times more Vitamin B12 and 13 times more Vitamin E than Cake, pudding-type, white, enriched, dry mix.
• Both Cake, pudding-type, white, enriched, dry mix and Cake, yellow, enriched, dry mix have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Cake, pudding-type, white, enriched, dry mix as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cake, pudding-type, white, enriched, dry mix vs Cake, yellow, enriched, dry mix:

• Cake, pudding-type, white, enriched, dry mix has 1.3 times more Manganese than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 3.1 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.3 times more Phosphorus and 1.3 times more Selenium than Cake, pudding-type, white, enriched, dry mix.
• Both Cake, pudding-type, white, enriched, dry mix and Cake, yellow, enriched, dry mix have similar amounts of Sodium per 100 kcal.
• Both Cake, pudding-type, white, enriched, dry mix as well as Cake, yellow, enriched, dry mix have insufficient amounts of Magnesium, Potassium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cake, pudding-type, white, enriched, dry mix has 2.4 times more Fat, 1.3 times more Saturated Fat and 4.8 times more Omega 6 than Cake, yellow, enriched, dry mix.
• Both Cake, pudding-type, white, enriched, dry mix and Cake, yellow, enriched, dry mix have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Cake, pudding-type, white, enriched, dry mix as well as Cake, yellow, enriched, dry mix have insufficient amounts of Omega 3, Cholesterol, Glucose, Sucrose and Fiber in 100 kcal.