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

Weight per 300 calories

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

Crackers, saltines, fat-free, low-sodium have 1.4 times more energy per 100g than Cake, pound, commercially prepared, fat-free. It has high energy density when compared to other foods. Cake, pound, commercially prepared, fat-free having high energy density.

Discover which food has more nutrients per 300 calories - Crackers, saltines, fat-free, low-sodium or Cake, pound, commercially prepared, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	1.72% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	50.2% 36.4g	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	5.42% 2.06g	3.07% 1.17g	38g per day for Men 19-50 years
Protein	14.3% 8g	10.2% 5.72g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.4% 30.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	0.98% 0.013mg	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	23.7% 95μg	11.4% 45.6μg	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	0.61% 0.092mg	0.071% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.74μg	0.088% 0.11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	1.68% 16.8mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	6.83% 0.061mg	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	73.7% 5.9mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.73% 20mg	2.52% 10.6mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	6.3% 0.15mg	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	12.3% 86.3mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	2.6% 87.8mg	3.43% 117mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	43.2% 648mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	6.52% 0.72mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.89% 33g	3700g per day for Men 19-50 years

Crackers, Saltines, Fat-free, Low-sodium VS Cake, Pound, Commercially Prepared, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, saltines, fat-free, low-sodium or Cake, pound, commercially prepared, fat-free?

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

• 300 calories of Crackers, saltines, fat-free, low-sodium have 3 times more Vitamin B1, 1.4 times more Vitamin B2, 6 times more Vitamin B3 and 2.1 times more Vitamin B9 than Cake, pound, commercially prepared, fat-free.
• 300 calories of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B5
• 300 calories of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B3
• Both Crackers, saltines, fat-free, low-sodium as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Crackers, saltines, fat-free, low-sodium have 1.8 times more Copper, 2.7 times more Iron, 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.
• While 300 kcal of Cake, pound, commercially prepared, fat-free contain 1.8 times more Phosphorus than Crackers, saltines, fat-free, low-sodium.
• 300 calories of Cake, pound, commercially prepared, fat-free lack sufficient amounts of Zinc
• Both Crackers, saltines, fat-free, low-sodium as well as Cake, pound, commercially prepared, fat-free lack sufficient amounts of Calcium, Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines, fat-free, low-sodium have 1.4 times more Protein than Cake, pound, commercially prepared, fat-free.
• While 300 kcal of Cake, pound, commercially prepared, fat-free contain 125.5 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, pound, commercially prepared, fat-free offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Crackers, saltines, fat-free, low-sodium as well as Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.