Comparing Nutrients in 500 calories Cake, pudding-type, carrot, dry mix VS Cake, white, prepared from recipe with coconut frosting

Weight per 500 calories

• Cake, pudding-type, carrot, dry mix: 121g
• Cake, white, prepared from recipe with coconut frosting: 140g

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

Which food has more nutrients per 500 calories - Cake, pudding-type, carrot, dry mix or Cake, white, prepared from recipe with coconut frosting?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, carrot, dry mix	5%	21%	74%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Cake, pudding-type, carrot, dry mix	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	5.54% 1.77g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	19.2% 0.31g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	16.7% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.48% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	NA	111% 80.6g	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	NA	3.7% 1.4g	38g per day for Men 19-50 years
Protein	11% 6.14g	11% 6.18g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, carrot, dry mix	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	13% 117μg	1.87% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.2mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.32% 0.095mg	3.13% 0.041mg	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	20% 80.7μg	11% 43.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	3.5% 0.084μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.45mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	1.87% 11.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.12% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.8% 5.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, carrot, dry mix	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	20.7% 207mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	10.5% 0.094mg	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	27% 2.17mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.64mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	17% 0.39mg	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	42.5% 298mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	32.6% 18μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.79% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cake, pudding-type, carrot, dry mix vs Cake, white, prepared from recipe with coconut frosting:

• Cake, pudding-type, carrot, dry mix has 6.9 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 1.3 times more Vitamin B2 than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cake, pudding-type, carrot, dry mix vs Cake, white, prepared from recipe with coconut frosting:

• Cake, pudding-type, carrot, dry mix has 1.6 times more Calcium, 1.3 times more Iron, 1.6 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Sodium than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 1.6 times more Copper than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Cake, white, prepared from recipe with coconut frosting have similar amounts of Selenium per 500 kcal.
• Both Cake, pudding-type, carrot, dry mix as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Magnesium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cake, pudding-type, carrot, dry mix has 1.6 times more Omega 3 and 1.5 times more Omega 6 than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 3.1 times more Saturated Fat than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Cake, white, prepared from recipe with coconut frosting have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Cake, pudding-type, carrot, dry mix as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.