Comparing Nutrients in 300 calories Cake, pudding-type, white, unenriched, dry mix VS Crackers, standard snack-type, regular, low salt

Weight per 300 calories

• Cake, pudding-type, white, unenriched, dry mix: 71g
• Crackers, standard snack-type, regular, low salt: 59.8g

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

Discover which food has more nutrients per 300 calories - Cake, pudding-type, white, unenriched, dry mix or Crackers, standard snack-type, regular, low salt?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.95% 6.74g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	7.05% 2.26g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	24.5% 0.39g	1.6g per day for Men 19-50 years
Omega 6	9.97% 1.7g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	28% 36.5g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	1.3% 0.5g	2.5% 0.96g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.73% 0.057mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	3.24% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	2.44% 0.032mg	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	1.6% 6.4μg	13.4% 53.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.1% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	5.46% 54.6mg	7.17% 71.7mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	14% 0.13mg	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	4.6% 0.37mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.4mg	3.84% 16mg	420mg per day for Men 19-50 years
Manganese	8.57% 0.2mg	14.4% 0.33mg	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	28% 196mg	19.5% 136mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	7.17% 3.94μg	55μg per day for Men 19-50 years
Sodium	31.4% 472mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.067% 2.5g	0.057% 2.1g	3700g per day for Men 19-50 years

Cake, Pudding-type, White, Unenriched, Dry Mix VS Crackers, Standard Snack-type, Regular, Low Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cake, pudding-type, white, unenriched, dry mix or Crackers, standard snack-type, regular, low salt?

Lets compare vitamin content per 300 calories of Cake, pudding-type, white, unenriched, dry mix vs Crackers, standard snack-type, regular, low salt:

• 300 kcal of Crackers, standard snack-type, regular, low salt contain 4.3 times more Vitamin B1, 4.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 8.4 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• 300 calories of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cake, pudding-type, white, unenriched, dry mix as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cake, pudding-type, white, unenriched, dry mix vs Crackers, standard snack-type, regular, low salt:

• 300 calories of Cake, pudding-type, white, unenriched, dry mix have 1.4 times more Phosphorus and 3.7 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 300 kcal of Crackers, standard snack-type, regular, low salt contain 1.3 times more Calcium, 3.2 times more Copper, 5.8 times more Iron, 1.7 times more Manganese and 4.2 times more Potassium than Cake, pudding-type, white, unenriched, dry mix.
• 300 calories of Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Calcium, Copper, Iron and Potassium
• Both Cake, pudding-type, white, unenriched, dry mix as well as Crackers, standard snack-type, regular, low salt lack sufficient amounts of Magnesium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cake, pudding-type, white, unenriched, dry mix have 1.6 times more Carbohydrate than Crackers, standard snack-type, regular, low salt.
• While 300 kcal of Crackers, standard snack-type, regular, low salt contain 2.2 times more Fat, 1.4 times more Saturated Fat, 3.5 times more Omega 3, 3.1 times more Omega 6 and 1.6 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• Both Cake, pudding-type, white, unenriched, dry mix and Crackers, standard snack-type, regular, low salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Protein
• Both Cake, pudding-type, white, unenriched, dry mix as well as Crackers, standard snack-type, regular, low salt provide inadequate amounts of Fiber in 300 calories.