Comparing Nutrients in 500 calories Raisin Bread VS Cake, pudding-type, white, unenriched, dry mix

Weight per 500 calories

• Raisin Bread: 183g
• Cake, pudding-type, white, unenriched, dry mix: 118g

Cake, pudding-type, white, unenriched, dry mix has 1.5 times more energy per unit of mass than Unenriched Raisin Bread, which is very high in comparison to other foods. Raisin Bread having high energy density.

Which food has more nutrients per 500 calories - Raisin Bread or Cake, pudding-type, white, unenriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Raisin Bread	11%	14%	75%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Raisin Bread	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.28% 8.03g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	8.64% 2.77g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	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	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	20.6% 7.85g	2.18% 0.83g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Raisin Bread	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	27% 0.32mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	1.64% 0.021mg	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	15.5% 62μg	2.66% 10.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.97% 0.047μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.2% 0.18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raisin Bread	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	12% 120mg	9.1% 91mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	7.35% 0.066mg	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	41.7% 3.34mg	7.7% 0.61mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.4mg	2.53% 10.6mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	14.3% 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	28.4% 199mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	47.4% 712mg	52.4% 786mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	0.11% 4.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raisin Bread vs Cake, pudding-type, white, unenriched, dry mix:

• Unenriched Raisin Bread has 3.4 times more Vitamin B1, 4.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B5, 5.9 times more Vitamin B6 and 5.8 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• Both Unenriched Raisin Bread as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Raisin Bread vs Cake, pudding-type, white, unenriched, dry mix:

• Unenriched Raisin Bread has 1.3 times more Calcium, 5.5 times more Copper, 5.4 times more Iron, 4.5 times more Magnesium, 2.8 times more Manganese, 4.9 times more Potassium and 4.4 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 1.6 times more Phosphorus than Unenriched Raisin Bread.
• Both Unenriched Raisin Bread and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unenriched Raisin Bread has 9.5 times more Fiber and 3.1 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 1.4 times more Fat, 1.4 times more Saturated Fat, 2.7 times more Omega 3 and 2.4 times more Omega 6 than Unenriched Raisin Bread.
• Both Unenriched Raisin Bread and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unenriched Raisin Bread as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.