Comparing Nutrients in 300 calories Crackers, saltines, low salt (includes oyster, soda, soup) VS Cake, pudding-type, white, unenriched, dry mix

Weight per 300 calories

• Crackers, saltines, low salt (includes oyster, soda, soup): 71.3g
• Cake, pudding-type, white, unenriched, dry mix: 71g

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

Discover which food has more nutrients per 300 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Cake, pudding-type, white, unenriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	6.95% 6.74g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	19.5% 0.31g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	15% 2.6g	9.97% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	44% 57.4g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	NA	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	0.23% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	12% 6.77g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	4.73% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.77% 0.34mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	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	25% 100μg	1.6% 6.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.67% 0.064μg	1.2% 0.028μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.32% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.14% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	8.48% 84.8mg	5.46% 54.6mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	4.4% 0.04mg	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	45.7% 3.66mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	4.24% 18mg	1.5% 6.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	8.57% 0.2mg	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	11.3% 79mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	NA	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	31.4% 472mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	0.078% 2.87g	0.067% 2.5g	3700g per day for Men 19-50 years

Crackers, Saltines, Low Salt (includes Oyster, Soda, Soup) VS Cake, Pudding-type, White, Unenriched, Dry Mix Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Cake, pudding-type, white, unenriched, dry mix?

Lets compare vitamin content per 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) vs Cake, pudding-type, white, unenriched, dry mix:

• 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have 7.7 times more Vitamin B1, 5.5 times more Vitamin B2, 5.4 times more Vitamin B3, 2 times more Vitamin B5 and 15.6 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, Vitamin B5 and Vitamin B9
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, saltines, low salt (includes oyster, soda, soup) vs Cake, pudding-type, white, unenriched, dry mix:

• 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.6 times more Calcium, 2.8 times more Copper, 9.9 times more Iron, 3 times more Manganese and 10.1 times more Potassium than Cake, pudding-type, white, unenriched, dry mix.
• While 300 kcal of Cake, pudding-type, white, unenriched, dry mix contain 2.5 times more Phosphorus and 3.3 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• 300 calories of Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Calcium, Copper, Iron and Potassium
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Magnesium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have 2.8 times more Omega 3, 1.5 times more Omega 6 and 2.4 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cake, pudding-type, white, unenriched, dry mix offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Protein
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber in 300 calories.