Comparing Nutrients in 1 pound 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	61.5% 1783kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	20% 3.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	293% 381g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	32.2% 12.2g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	85% 47.6g	38% 21.3g	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	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	44.5% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	9.07% 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	141% 562μg	86% 345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.8% 0.5μg	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	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	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	9.98% 100mg	70.3% 703mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	31.8% 0.29mg	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	438% 35mg	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	45% 1.03mg	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	73.2% 513mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	176% 97μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	257% 3851mg	183% 2740mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Cake, yellow, light, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines, fat-free, low-sodium versus 1 lb of Cake, yellow, light, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, saltines, fat-free, low-sodium vs Cake, yellow, light, dry mix:

• 1 pound of Crackers, saltines, fat-free, low-sodium has 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 1 lb of Cake, yellow, light, dry mix contains 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 one pound.
• 1 pound 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 one pound.

Comparing minerals per 1 pound for Crackers, saltines, fat-free, low-sodium vs Cake, yellow, light, dry mix:

• 1 pound of Crackers, saltines, fat-free, low-sodium has 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 1 lb of Cake, yellow, light, dry mix contains 7 times more Calcium and 2.9 times more Phosphorus than Crackers, saltines, fat-free, low-sodium.
• 1 pound of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, fat-free, low-sodium has 2.1 times more Fiber and 2.2 times more Protein than Cake, yellow, light, dry mix.
• While 1 lb of Cake, yellow, light, dry mix contains 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 one pound.