Comparing Nutrients in 300 calories Cake, pound, commercially prepared, fat-free VS Crackers, saltines, fat-free, low-sodium

Weight per 300 calories

• Cake, pound, commercially prepared, fat-free: 106g
• Crackers, saltines, fat-free, low-sodium: 76.3g

Crackers, saltines, fat-free, low-sodium have 1.4 times more energy per unit of mass than Cake, pound, commercially prepared, fat-free, which is high in comparison to other foods. Cake, pound, commercially prepared, fat-free having high energy density.

Which food has more nutrients per 300 calories - Cake, pound, commercially prepared, fat-free or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	1.72% 0.028g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.7g	48.3% 63g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	0.4% 0.29g	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	3.07% 1.17g	5.42% 2.06g	38g per day for Men 19-50 years
Protein	10.2% 5.72g	14.3% 8g	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	3.4% 30.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	5% 0.065mg	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	11.4% 45.6μg	23.7% 95μg	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	0.071% 0.011mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.088% 0.11μg	3.1% 3.74μg	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	4.56% 45.6mg	1.68% 16.8mg	1000mg per day for Men 19-50 years
Copper	6.83% 0.061mg	12.3% 0.11mg	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	27.3% 2.2mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	4.73% 20mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.15mg	21% 0.49mg	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	22% 155mg	12.3% 86.3mg	700mg per day for Men 19-50 years
Potassium	3.43% 117mg	2.6% 87.8mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.6μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	43.2% 648mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	6.52% 0.72mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.07% 2.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cake, pound, commercially prepared, fat-free vs Crackers, saltines, fat-free, low-sodium:

• Cake, pound, commercially prepared, fat-free has more Vitamin A and 1.2 times more Vitamin B5 than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 3 times more Vitamin B1, 1.4 times more Vitamin B2, 6 times more Vitamin B3, 5.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 35.3 times more Vitamin K 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 Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cake, pound, commercially prepared, fat-free vs Crackers, saltines, fat-free, low-sodium:

• Cake, pound, commercially prepared, fat-free has 2.7 times more Calcium, 1.8 times more Phosphorus and 1.3 times more Potassium than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 1.8 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 3.3 times more Manganese, 2.9 times more Selenium, 1.8 times more Sodium and 2.2 times more Zinc than Cake, pound, commercially prepared, fat-free.

Comparison of macro-nutrients per 300 calories:

• Cake, pound, commercially prepared, fat-free has 125.5 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 1.8 times more Fiber and 1.4 times more Protein 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 Energy and Carbohydrate per 300 kcal.
• Both Cake, pound, commercially prepared, fat-free as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.