Comparing Nutrients in 300 calories Cake, pudding-type, chocolate, dry mix VS Cake, white, prepared from recipe with coconut frosting

Weight per 300 calories

• Cake, pudding-type, chocolate, dry mix: 76.7g
• Cake, white, prepared from recipe with coconut frosting: 84.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cake, pudding-type, chocolate, dry mix or Cake, white, prepared from recipe with coconut frosting?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, chocolate, dry mix	4%	18%	78%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Cake, pudding-type, chocolate, dry mix	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	8.95% 8.68g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	9.7% 0.15g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.29% 0.84mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	41% 53.3g	130g per day for Men 19-50 years
Sugars	42% 30.3g	66.7% 48.4g	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	4.64% 1.76g	2.2% 0.84g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	6.62% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, chocolate, dry mix	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	0.085% 0.77μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	5.6% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.24% 0.16mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	1.88% 0.024mg	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	10.4% 41.4μg	6.53% 26μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	2.1% 0.051μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.085% 0.077mg	0.094% 0.084mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.12% 6.74IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.32% 0.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	2.88% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, chocolate, dry mix	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	10.2% 102mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.27% 0.056mg	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	28% 2.24mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.5mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	10% 0.23mg	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	31.3% 219mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	2.45% 83.4mg	3400mg per day for Men 19-50 years
Selenium	4.6% 2.53μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	44.3% 664mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	5.44% 0.6mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.47% 17.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cake, pudding-type, chocolate, dry mix vs Cake, white, prepared from recipe with coconut frosting:

• Cake, pudding-type, chocolate, dry mix has 1.5 times more Vitamin B1, 2.1 times more Vitamin B3, 1.6 times more Vitamin B9, 7.6 times more Vitamin B12 and 4.9 times more Vitamin E than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, pudding-type, chocolate, dry mix and Cake, white, prepared from recipe with coconut frosting have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Cake, pudding-type, chocolate, dry mix as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cake, pudding-type, chocolate, dry mix vs Cake, white, prepared from recipe with coconut frosting:

• Cake, pudding-type, chocolate, dry mix has 1.3 times more Calcium, 3.7 times more Copper, 2.3 times more Iron, 3.1 times more Magnesium, 3.7 times more Phosphorus, 3.1 times more Potassium, 2.8 times more Sodium and 2.2 times more Zinc than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 1.4 times more Manganese and 3.6 times more Selenium than Cake, pudding-type, chocolate, dry mix.

Comparison of macro-nutrients per 300 calories:

• Cake, pudding-type, chocolate, dry mix has 1.4 times more Omega 3, 1.2 times more Omega 6 and 2.1 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 1.4 times more Fat and 1.6 times more Sugars than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Cake, white, prepared from recipe with coconut frosting have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 300 kcal.
• Both Cake, pudding-type, chocolate, dry mix as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.