Comparing Nutrients in 100 calories Cake, pudding-type, white, unenriched, dry mix VS Crackers, standard snack-type, regular, low salt

Weight per 100 calories

• Cake, pudding-type, white, unenriched, dry mix: 23.6g
• Crackers, standard snack-type, regular, low salt: 20g

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

Discover which food has more nutrients per 100 calories - Cake, pudding-type, white, unenriched, dry mix or Crackers, standard snack-type, regular, low salt?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.56g	10.4% 1.77g	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	9.35% 12g	130g per day for Men 19-50 years
Sugars	NA	0.49% 0.36g	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	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.58% 0.019mg	6.77% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	5.24% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.43% 0.23mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	0.81% 0.011mg	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	0.53% 2.13μg	4.5% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.39% 0.009μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.7% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.05% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	1.82% 18.2mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	1.47% 0.013mg	4.7% 0.042mg	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	1.54% 0.12mg	8.96% 0.72mg	8mg per day for Men 19-50 years
Magnesium	0.51% 2.13mg	1.3% 5.38mg	420mg per day for Men 19-50 years
Manganese	2.86% 0.066mg	4.8% 0.11mg	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	6.5% 45.4mg	700mg per day for Men 19-50 years
Potassium	0.5% 17mg	2.08% 70.7mg	3400mg per day for Men 19-50 years
Selenium	NA	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.059mg	1.23% 0.14mg	11mg per day for Men 19-50 years
Water	0.022% 0.83g	0.019% 0.7g	3700g per day for Men 19-50 years

Cake, Pudding-type, White, Unenriched, Dry Mix VS Crackers, Standard Snack-type, Regular, Low Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cake, pudding-type, white, unenriched, dry mix or Crackers, standard snack-type, regular, low salt?

Lets compare vitamin content per 100 calories of Cake, pudding-type, white, unenriched, dry mix vs Crackers, standard snack-type, regular, low salt:

• 100 kcal of Crackers, standard snack-type, regular, low salt contain 4.3 times more Vitamin B1, 4.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 8.4 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• 100 calories of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cake, pudding-type, white, unenriched, dry mix as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Cake, pudding-type, white, unenriched, dry mix vs Crackers, standard snack-type, regular, low salt:

• 100 calories of Cake, pudding-type, white, unenriched, dry mix have 1.4 times more Phosphorus and 3.7 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 100 kcal of Crackers, standard snack-type, regular, low salt contain 1.3 times more Calcium, 3.2 times more Copper, 5.8 times more Iron, 1.7 times more Manganese and 4.2 times more Potassium than Cake, pudding-type, white, unenriched, dry mix.
• 100 calories of Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Calcium, Copper, Iron and Potassium
• Both Cake, pudding-type, white, unenriched, dry mix as well as Crackers, standard snack-type, regular, low salt lack sufficient amounts of Magnesium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cake, pudding-type, white, unenriched, dry mix have 1.6 times more Carbohydrate than Crackers, standard snack-type, regular, low salt.
• While 100 kcal of Crackers, standard snack-type, regular, low salt contain 2.2 times more Fat, 1.4 times more Saturated Fat, 3.5 times more Omega 3, 3.1 times more Omega 6 and 1.6 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• Both Cake, pudding-type, white, unenriched, dry mix and Crackers, standard snack-type, regular, low salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Protein
• Both Cake, pudding-type, white, unenriched, dry mix as well as Crackers, standard snack-type, regular, low salt provide inadequate amounts of Fiber in 100 calories.