Comparing Nutrients in 300 calories Cake, yellow, enriched, dry mix VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Weight per 300 calories

• Cake, yellow, enriched, dry mix: 80.2g
• Cookies, chocolate chip, commercially prepared, regular, lower fat: 66.5g

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

Which food has more nutrients per 300 calories - Cake, yellow, enriched, dry mix or Cookies, chocolate chip, commercially prepared, regular, lower fat?

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	0.65% 0.01g	13.7% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	20.8% 3.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	34.5% 45g	130g per day for Men 19-50 years
Sugars	48% 34.7g	30% 22g	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	2.53% 0.96g	5.25% 2g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	9.47% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	1.13% 0.015mg	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	13.6% 54.5μg	10.3% 41.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.34% 0.08μg	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	4.9% 0.74mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.94% 2.33μg	2.27% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	17% 169mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	15% 0.14mg	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	21% 1.67mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8.02mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	6.66% 0.15mg	11.4% 0.26mg	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	35.5% 249mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.7mg	2.62% 89mg	3400mg per day for Men 19-50 years
Selenium	4.38% 2.4μg	7.26% 4μg	55μg per day for Men 19-50 years
Sodium	39% 584mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	1.97% 0.22mg	3.57% 0.39mg	11mg per day for Men 19-50 years
Water	0.16% 5.76g	0.13% 4.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cake, yellow, enriched, dry mix vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Cake, yellow, enriched, dry mix has 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 4.2 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin B12 than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 1.3 times more Vitamin E than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Vitamin B1 per 300 kcal.
• Both Cake, yellow, enriched, dry mix as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cake, yellow, enriched, dry mix vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Cake, yellow, enriched, dry mix has more Calcium, 5.9 times more Phosphorus and 2.1 times more Sodium than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 2.3 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.7 times more Manganese, 1.7 times more Selenium and 1.8 times more Zinc than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cake, yellow, enriched, dry mix has 1.5 times more Carbohydrate and 1.6 times more Sugars than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 4.2 times more Fat, 3.1 times more Saturated Fat, 21.1 times more Omega 3, 20.2 times more Omega 6, 2.1 times more Fiber and 1.3 times more Protein than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Energy per 300 kcal.
• Both Cake, yellow, enriched, dry mix as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.