Comparing Nutrients in 500 calories Cake, pudding-type, white, unenriched, dry mix VS Crackers, standard snack-type, regular, low salt

Weight per 500 calories

• Cake, pudding-type, white, unenriched, dry mix: 118g
• Crackers, standard snack-type, regular, low salt: 100g

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

Discover which food has more nutrients per 500 calories - Cake, pudding-type, white, unenriched, dry mix or Crackers, standard snack-type, regular, low salt?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	40.8% 0.65g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	52% 8.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	2.46% 1.8g	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	2.18% 0.83g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.46% 0.071mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.64% 0.021mg	4.06% 0.053mg	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	2.66% 10.6μg	22.4% 89.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.97% 0.047μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.23% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	9.1% 91mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	7.35% 0.066mg	23.6% 0.21mg	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	7.7% 0.61mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	2.53% 10.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	24% 0.55mg	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	46.8% 327mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	2.5% 85mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.57μg	55μg per day for Men 19-50 years
Sodium	52.4% 786mg	14.3% 215mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	0.11% 4.14g	0.094% 3.5g	3700g per day for Men 19-50 years

Cake, Pudding-type, White, Unenriched, Dry Mix VS Crackers, Standard Snack-type, Regular, Low Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cake, pudding-type, white, unenriched, dry mix or Crackers, standard snack-type, regular, low salt?

Lets compare vitamin content per 500 calories of Cake, pudding-type, white, unenriched, dry mix vs Crackers, standard snack-type, regular, low salt:

• 500 kcal of Crackers, standard snack-type, regular, low salt contain 4.3 times more Vitamin B1, 4.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 8.4 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• 500 calories of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cake, pudding-type, white, unenriched, dry mix as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cake, pudding-type, white, unenriched, dry mix vs Crackers, standard snack-type, regular, low salt:

• 500 calories of Cake, pudding-type, white, unenriched, dry mix have 1.4 times more Phosphorus and 3.7 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 500 kcal of Crackers, standard snack-type, regular, low salt contain 1.3 times more Calcium, 3.2 times more Copper, 5.8 times more Iron, 1.7 times more Manganese and 4.2 times more Potassium than Cake, pudding-type, white, unenriched, dry mix.
• 500 calories of Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Calcium, Copper, Iron and Potassium
• Both Cake, pudding-type, white, unenriched, dry mix as well as Crackers, standard snack-type, regular, low salt lack sufficient amounts of Magnesium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cake, pudding-type, white, unenriched, dry mix have 1.6 times more Carbohydrate than Crackers, standard snack-type, regular, low salt.
• While 500 kcal of Crackers, standard snack-type, regular, low salt contain 2.2 times more Fat, 1.4 times more Saturated Fat, 3.5 times more Omega 3, 3.1 times more Omega 6 and 1.6 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• Both Cake, pudding-type, white, unenriched, dry mix and Crackers, standard snack-type, regular, low salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Protein
• Both Cake, pudding-type, white, unenriched, dry mix as well as Crackers, standard snack-type, regular, low salt provide inadequate amounts of Fiber in 500 calories.