Comparing Nutrients in 14 ounces Crackers, saltines, fat-free, low-sodium VS Cake, pound, commercially prepared, fat-free

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	53.8% 1560kcal	38.7% 1123kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	186% 242g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	188% 136g	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	28.2% 10.7g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.06mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	3.66% 0.048mg	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	123% 492μg	42.7% 171μg	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	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	3.18% 0.48mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	25.6% 0.23mg	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	383% 30.6mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	23.6% 0.54mg	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	64% 448mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	90% 1353mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Cake, pound, commercially prepared, fat-free per 14 oz

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

Lets compare vitamin content per 14 ounces of Crackers, saltines, fat-free, low-sodium vs Cake, pound, commercially prepared, fat-free:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 4.1 times more Vitamin B1, 2 times more Vitamin B2, 8.3 times more Vitamin B3, 7.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 49 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain more Vitamin A than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, pound, commercially prepared, fat-free provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A
• 14 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6 and Vitamin K
• Both Crackers, saltines, fat-free, low-sodium as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Crackers, saltines, fat-free, low-sodium vs Cake, pound, commercially prepared, fat-free:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 2.5 times more Copper, 3.7 times more Iron, 2.6 times more Magnesium, 4.6 times more Manganese, 4 times more Selenium, 2.5 times more Sodium and 3 times more Zinc than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 2 times more Calcium and 1.3 times more Phosphorus than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, pound, commercially prepared, fat-free contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 1.4 times more Energy, 1.5 times more Omega 3, 1.6 times more Omega 6, 1.3 times more Carbohydrate, 2.5 times more Fiber and 1.9 times more Protein than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 90.4 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• 14 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3