Comparing Nutrients in 14 ounces Crackers, saltines, fat-free, low-sodium VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	53.8% 1560kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	17% 5.43g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	257% 334g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	28.2% 10.7g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.06mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	7.94% 0.1mg	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	75.4% 302μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18% 0.44μg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	61.5% 615mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	27.8% 0.25mg	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	65% 5.2mg	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	39.3% 0.9mg	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	184% 1286mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	160% 2397mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Cake, yellow, light, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, saltines, fat-free, low-sodium versus 14 oz of Cake, yellow, light, dry mix 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, yellow, light, dry mix:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 3 times more Vitamin B1, 2.8 times more Vitamin B2, 3.6 times more Vitamin B3, 3.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cake, yellow, light, dry mix.
• While 14 oz of Cake, yellow, light, dry mix contain more Vitamin B12 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, yellow, light, dry mix provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12
• Both Crackers, saltines, fat-free, low-sodium as well as Cake, yellow, light, dry mix have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Crackers, saltines, fat-free, low-sodium vs Cake, yellow, light, dry mix:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 2.3 times more Copper, 5.9 times more Iron, 2.6 times more Magnesium, 2.8 times more Manganese, 1.8 times more Potassium, 6.9 times more Selenium, 1.4 times more Sodium and 2.8 times more Zinc than Cake, yellow, light, dry mix.
• While 14 oz of Cake, yellow, light, dry mix contain 7 times more Calcium and 2.9 times more Phosphorus than Crackers, saltines, fat-free, low-sodium.
• 14 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 2.1 times more Fiber and 2.2 times more Protein than Cake, yellow, light, dry mix.
• While 14 oz of Cake, yellow, light, dry mix contain 3.4 times more Fat and 5.6 times more Saturated Fat than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, yellow, light, dry mix offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per 14 ounces.