Comparing Nutrients in 500 calories Cake, pound, commercially prepared, fat-free VS Crackers, saltines, fat-free, low-sodium

Weight per 500 calories

• Cake, pound, commercially prepared, fat-free: 177g
• Crackers, saltines, fat-free, low-sodium: 127g

Crackers, saltines, fat-free, low-sodium have 1.4 times more energy per unit of mass than Cake, pound, commercially prepared, fat-free, which is high in comparison to other foods. Cake, pound, commercially prepared, fat-free having high energy density.

Which food has more nutrients per 500 calories - Cake, pound, commercially prepared, fat-free or Crackers, saltines, fat-free, low-sodium?

Macros Ratio

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

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.12g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	2.87% 0.046g	3.02% 0.048g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	4.84% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	80.5% 105g	130g per day for Men 19-50 years
Sugars	83.7% 60.7g	0.67% 0.48g	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	5.1% 1.94g	9.04% 3.44g	38g per day for Men 19-50 years
Protein	17% 9.54g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	5.7% 51.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.58% 1.2mg	45.4% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.63% 0.021mg	8.3% 0.11mg	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	19% 76μg	39.4% 158μg	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	0.12% 0.018mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.15% 0.18μg	5.2% 6.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	7.6% 76mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	20.5% 0.18mg	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	45.5% 3.64mg	123% 9.82mg	8mg per day for Men 19-50 years
Magnesium	4.2% 17.7mg	7.88% 33mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	35.2% 0.81mg	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	37% 258mg	20.5% 144mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	17% 9.36μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	40% 602mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.5% 54.8g	0.12% 4.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cake, pound, commercially prepared, fat-free vs Crackers, saltines, fat-free, low-sodium:

• Cake, pound, commercially prepared, fat-free has more Vitamin A and 1.2 times more Vitamin B5 than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 3 times more Vitamin B1, 1.4 times more Vitamin B2, 6 times more Vitamin B3, 5.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 35.3 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cake, pound, commercially prepared, fat-free vs Crackers, saltines, fat-free, low-sodium:

• Cake, pound, commercially prepared, fat-free has 2.7 times more Calcium, 1.8 times more Phosphorus and 1.3 times more Potassium than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 1.8 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 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.

Comparison of macro-nutrients per 500 calories:

• Cake, pound, commercially prepared, fat-free has 125.5 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 1.8 times more Fiber and 1.4 times more Protein than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Crackers, saltines, fat-free, low-sodium have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cake, pound, commercially prepared, fat-free as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.