Comparing Nutrients in 14 ounces Cake, pound, commercially prepared, fat-free VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Cake, pound, commercially prepared, fat-free	8%	4%	88%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	38.7% 1123kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	17.3% 5.53g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	234% 305g	130g per day for Men 19-50 years
Sugars	188% 136g	26.7% 19.3g	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	11.5% 4.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	126% 1131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	116% 1.5mg	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	42.7% 171μg	99% 397μg	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	16.8% 15mg	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	0.26% 0.04mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	17% 171mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	32% 0.29mg	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	102% 8.18mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	NA	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	82.8% 579mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	90% 1353mg	96% 1433mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.33% 123g	1.3% 47.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pound, commercially prepared, fat-free VS Tart, breakfast, low fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cake, pound, commercially prepared, fat-free versus 14 oz of Tart, breakfast, low fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cake, pound, commercially prepared, fat-free vs Tart, breakfast, low fat:

• 14 oz of Tart, breakfast, low fat contain 9.8 times more Vitamin A, 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B3, 31.7 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 53 times more Vitamin E than Cake, pound, commercially prepared, fat-free.
• 14 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6, Vitamin C and Vitamin E
• Both Cake, pound, commercially prepared, fat-free as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cake, pound, commercially prepared, fat-free vs Tart, breakfast, low fat:

• 14 ounces of Cake, pound, commercially prepared, fat-free have 1.6 times more Phosphorus and 1.7 times more Potassium than Tart, breakfast, low fat.
• While 14 oz of Tart, breakfast, low fat contain 1.3 times more Copper, 1.7 times more Iron, 4.4 times more Magnesium and 2.4 times more Selenium than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Tart, breakfast, low fat contain similar levels of Calcium, Sodium and Zinc per 14 ounces.
• 14 ounces of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cake, pound, commercially prepared, fat-free have 7.1 times more Sugars and 1.4 times more Protein than Tart, breakfast, low fat.
• While 14 oz of Tart, breakfast, low fat contain 1.3 times more Energy, 5 times more Fat, 5.4 times more Saturated Fat, 2.2 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Fiber than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free as well as Tart, breakfast, low fat provide inadequate amounts of Omega 3 in 14 ounces.