Comparing Nutrients in 14 ounces Cake, pudding-type, white, unenriched, dry mix VS Crackers, melba toast, plain, without salt

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Cake, pudding-type, white, unenriched, dry mix	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	58% 1679kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.7g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	5.5% 1.77g	32g per day for Men 19-50 years
Omega 3	38.7% 0.62g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	55.8% 9.5g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	234% 304g	130g per day for Men 19-50 years
Sugars	NA	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	7.3% 2.78g	66% 25g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	85.8% 48g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, unenriched, dry mix	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	30% 0.39mg	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	8.93% 35.7μg	123% 492μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, unenriched, dry mix	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	30.6% 306mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	127% 1.15mg	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	25.8% 2.06mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	195% 4.5mg	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	157% 1099mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	176% 2639mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.55% 20.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, white, unenriched, dry mix VS Crackers, melba toast, plain, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cake, pudding-type, white, unenriched, dry mix versus 14 oz of Crackers, melba toast, plain, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cake, pudding-type, white, unenriched, dry mix vs Crackers, melba toast, plain, without salt:

• 14 oz of Crackers, melba toast, plain, without salt contain 5.2 times more Vitamin B1, 4.6 times more Vitamin B2, 4.2 times more Vitamin B3, 3 times more Vitamin B5, 5.4 times more Vitamin B6 and 13.8 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6
• Both Cake, pudding-type, white, unenriched, dry mix as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cake, pudding-type, white, unenriched, dry mix vs Crackers, melba toast, plain, without salt:

• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have 1.4 times more Phosphorus and 35 times more Sodium than Crackers, melba toast, plain, without salt.
• While 14 oz of Crackers, melba toast, plain, without salt contain 5.2 times more Copper, 7.1 times more Iron, 6.6 times more Magnesium, 4.1 times more Manganese, 2.8 times more Potassium and 8 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• Both Cake, pudding-type, white, unenriched, dry mix and Crackers, melba toast, plain, without salt contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have 3 times more Fat, 5.3 times more Saturated Fat, 2.2 times more Omega 3 and 2 times more Omega 6 than Crackers, melba toast, plain, without salt.
• While 14 oz of Crackers, melba toast, plain, without salt contain 9 times more Fiber and 3.1 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• Both Cake, pudding-type, white, unenriched, dry mix and Crackers, melba toast, plain, without salt offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber