Comparing Nutrients in 1 pound Cake, pound, commercially prepared, fat-free VS 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%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	44.3% 1284kcal	61.5% 1783kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	17.3% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	287% 373g	130g per day for Men 19-50 years
Sugars	215% 156g	2.38% 1.72g	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	13% 5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	29.7% 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	48.8% 195μg	141% 562μg	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	0.3% 0.045mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	19.5% 195mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	73% 0.66mg	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	117% 9.34mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	126% 2.9mg	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	95% 662mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	176% 97μg	55μg per day for Men 19-50 years
Sodium	103% 1547mg	257% 3851mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Cake, pound, commercially prepared, fat-free has more Vitamin A than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 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.
• Both Cake, pound, commercially prepared, fat-free and Crackers, saltines, fat-free, low-sodium have similar amounts of Vitamin B5 per 1 lb.
• Both Cake, pound, commercially prepared, fat-free as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 1 lb.

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

• Cake, pound, commercially prepared, fat-free has 2 times more Calcium and 1.3 times more Phosphorus than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 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.
• Both Cake, pound, commercially prepared, fat-free and Crackers, saltines, fat-free, low-sodium have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cake, pound, commercially prepared, fat-free has 90.4 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 1.4 times more Energy, 1.3 times more Fat, 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.
• Both Cake, pound, commercially prepared, fat-free as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.