Comparing Nutrients in 1 kilogram 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	136% 3930kcal	98% 2830kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	23.4% 3.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	633% 823g	469% 610g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	474% 343g	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	71% 27g	29% 11g	38g per day for Men 19-50 years
Protein	188% 105g	96% 54g	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	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	432% 5.18mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	69% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	9.23% 0.12mg	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	310% 1240μg	108% 430μg	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	8% 1.2mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	0.83% 1μg	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	22% 220mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	64.4% 0.58mg	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	965% 77.2mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	59.6% 1.37mg	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	161% 1130mg	209% 1460mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	389% 214μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	566% 8490mg	227% 3410mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.92% 34g	8.38% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Cake, pound, commercially prepared, fat-free per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines, fat-free, low-sodium versus 1 kg of Cake, pound, commercially prepared, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, saltines, fat-free, low-sodium vs Cake, pound, commercially prepared, fat-free:

• 1 kilogram of Crackers, saltines, fat-free, low-sodium has 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 1 kg of Cake, pound, commercially prepared, fat-free contains 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 one kilogram.
• 1 kilogram of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines, fat-free, low-sodium vs Cake, pound, commercially prepared, fat-free:

• 1 kilogram of Crackers, saltines, fat-free, low-sodium has 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 1 kg of Cake, pound, commercially prepared, fat-free contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, fat-free, low-sodium has 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 1 kg of Cake, pound, commercially prepared, fat-free contains 90.4 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• 1 kilogram of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3