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Comparing Nutrients in 1 kilogram Cake, pound, commercially prepared, fat-freeVS Crackers, saltines, fat-free, low-sodium

Macros Ratio

Protein Fat Carbs

Cake, pound, commercially prepared, fat-free
8%
4%
88%
Crackers, saltines, fat-free, low-sodium
11%
4%
85%
1 kg ▼

Macro Nutrients

98%2830kcal
Energy
136%3930kcal
2830 kcalvs3930 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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12.4%12g
Fat
16.5%16g
12 gvs16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.1%2.6g
Saturated Fat
7.63%2.44g
2.6 gvs2.44 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.3%0.26g
Omega 3
23.8%0.38g
0.26 gvs0.38 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.4%3.98g
Omega 6
38%6.47g
3.98 gvs6.47 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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469%610g
Carbohydrate
633%823g
610 gvs823 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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474%343g
Sugars
5.24%3.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
343 gvs3.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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29%11g
Fiber
71%27g
11 gvs27 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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96%54g
Protein
188%105g
54 gvs105 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

32.2%290μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
290 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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104%1.25mg
Vitamin B1
432%5.18mg
Thiamine
1.25 mgvs5.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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232%3.02mg
Vitamin B2
454%5.9mg
Riboflavin
3.02 mgvs5.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43%6.86mg
Vitamin B3
357%57mg
Niacin, nicotinic acid, niacinamide
6.86 mgvs57 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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69%3.46mg
Vitamin B5
78%3.9mg
Pantothenic acid
3.46 mgvs3.9 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.23%0.12mg
Vitamin B6
65.4%0.85mg
Pyridoxine
0.12 mgvs0.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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108%430μg
Vitamin B9
310%1240μg
Folates and Folic Acid
430 μgvs1240 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.67%0.1mg
Vitamin E
8%1.2mg
Tocopherols and Tocotrienols
0.1 mgvs1.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.83%1μg
Vitamin K
41%49μg
Phytomenadione or phylloquinone
1 μgvs49 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

43%430mg
Calcium
22%220mg
430 mgvs220 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64.4%0.58mg
Copper
161%1.45mg
0.58 mgvs1.45 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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258%20.6mg
Iron
965%77.2mg
20.6 mgvs77.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
62%260mg
100 mgvs260 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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59.6%1.37mg
Manganese
277%6.37mg
1.37 mgvs6.37 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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209%1460mg
Phosphorus
161%1130mg
1460 mgvs1130 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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32.4%1100mg
Potassium
34%1150mg
1100 mgvs1150 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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96%53μg
Selenium
389%214μg
53 μgvs214 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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227%3410mg
Sodium
566%8490mg
3410 mgvs8490 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28%3.1mg
Zinc
85.5%9.4mg
3.1 mgvs9.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.38%310g
Water
0.92%34g
310 gvs34 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cake, pound, commercially prepared, fat-free vs Crackers, saltines, fat-free, low-sodium:
Comparing minerals per 1 kilogram for Cake, pound, commercially prepared, fat-free vs Crackers, saltines, fat-free, low-sodium:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: