Comparing Nutrients in 100 calories Crackers, saltines, low salt (includes oyster, soda, soup) VS Cake, pudding-type, white, unenriched, dry mix

Weight per 100 calories

• Crackers, saltines, low salt (includes oyster, soda, soup): 24g
• Cake, pudding-type, white, unenriched, dry mix: 23.6g

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

Discover which food has more nutrients per 100 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Cake, pudding-type, white, unenriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	3.32% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	14.7% 19g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	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	0.075% 0.055g	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	% 0.055g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.8% 0.69g	0.44% 0.17g	38g per day for Men 19-50 years
Protein	4.03% 2.26g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cake, pudding-type, white, unenriched, 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	12% 0.15mg	1.58% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.05% 0.079mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.1% 0.014mg	0.33% 0.004mg	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	8.3% 33.3μg	0.53% 2.13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.89% 0.021μg	0.39% 0.009μg	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	1.77% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.05% 3.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.82% 18.2mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	1.47% 0.013mg	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	15.2% 1.2mg	1.54% 0.12mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.94mg	0.51% 2.13mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	2.86% 0.066mg	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	3.77% 26.4mg	9.35% 65.5mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	2.76% 1.52μg	NA	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	1.77% 0.19mg	0.54% 0.059mg	11mg per day for Men 19-50 years
Water	0.026% 0.96g	0.022% 0.83g	3700g per day for Men 19-50 years

Crackers, Saltines, Low Salt (includes Oyster, Soda, Soup) VS Cake, Pudding-type, White, Unenriched, Dry Mix Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Cake, pudding-type, white, unenriched, dry mix?

Lets compare vitamin content per 100 calories of Crackers, saltines, low salt (includes oyster, soda, soup) vs Cake, pudding-type, white, unenriched, dry mix:

• 100 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have 7.7 times more Vitamin B1, 5.5 times more Vitamin B2, 5.4 times more Vitamin B3, 2 times more Vitamin B5 and 15.6 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, Vitamin B5 and Vitamin B9
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Crackers, saltines, low salt (includes oyster, soda, soup) vs Cake, pudding-type, white, unenriched, dry mix:

• 100 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.6 times more Calcium, 2.8 times more Copper, 9.9 times more Iron, 3 times more Manganese and 10.1 times more Potassium than Cake, pudding-type, white, unenriched, dry mix.
• While 100 kcal of Cake, pudding-type, white, unenriched, dry mix contain 2.5 times more Phosphorus and 3.3 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• 100 calories of Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Calcium, Copper, Iron and Potassium
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Magnesium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have 2.8 times more Omega 3, 1.5 times more Omega 6 and 2.4 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cake, pudding-type, white, unenriched, dry mix offer comparable quantities of Energy, Fat and Carbohydrate per 100 calories.
• 100 calories of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Protein
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber in 100 calories.