Comparing Nutrients in 500 calories Cake, yellow, enriched, dry mix VS Cookies, chocolate chip, commercially prepared, soft-type

Weight per 500 calories

• Cake, yellow, enriched, dry mix: 134g
• Cookies, chocolate chip, commercially prepared, soft-type: 113g

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

Discover which food has more nutrients per 500 calories - Cake, yellow, enriched, dry mix or Cookies, chocolate chip, commercially prepared, soft-type?

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.82% 4.68g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	6.77% 2.17g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	1.1% 0.017g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84.2% 110g	57% 74g	130g per day for Men 19-50 years
Sugars	80% 58g	57.6% 41.8g	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	9.83% 7.13g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	4.22% 1.6g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	8.83% 4.95g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.73% 0.49mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.9% 0.1mg	4.33% 0.056mg	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	22.7% 91μg	7.6% 30.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.57% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	8.2% 1.23mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.23% 3.88μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	28.2% 282mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	28.4% 0.26mg	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	34.8% 2.8mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	3.2% 13.4mg	7.78% 32.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	20.7% 0.48mg	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	59.2% 414mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	7.3% 4μg	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	65% 973mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	5.53% 0.61mg	11mg per day for Men 19-50 years
Water	0.26% 9.6g	0.3% 11g	3700g per day for Men 19-50 years

Cake, Yellow, Enriched, Dry Mix VS Cookies, Chocolate Chip, Commercially Prepared, Soft-type Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cake, yellow, enriched, dry mix or Cookies, chocolate chip, commercially prepared, soft-type?

Lets compare vitamin content per 500 calories of Cake, yellow, enriched, dry mix vs Cookies, chocolate chip, commercially prepared, soft-type:

• 500 calories of Cake, yellow, enriched, dry mix have 2 times more Vitamin B1, 1.3 times more Vitamin B3 and 3 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, soft-type.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, soft-type contain 1.4 times more Vitamin E than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin E
• 500 calories of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B9
• Both Cake, yellow, enriched, dry mix as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cake, yellow, enriched, dry mix vs Cookies, chocolate chip, commercially prepared, soft-type:

• 500 calories of Cake, yellow, enriched, dry mix have 14.7 times more Calcium, 6 times more Phosphorus and 3.1 times more Sodium than Cookies, chocolate chip, commercially prepared, soft-type.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, soft-type contain 2.7 times more Copper, 1.6 times more Iron and 1.9 times more Manganese than Cake, yellow, enriched, dry mix.
• 500 calories of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium and Phosphorus
• Both Cake, yellow, enriched, dry mix as well as Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Magnesium, Potassium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cake, yellow, enriched, dry mix have 1.5 times more Carbohydrate and 1.4 times more Sugars than Cookies, chocolate chip, commercially prepared, soft-type.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, soft-type contain 4.8 times more Fat, 5.1 times more Saturated Fat and 6.6 times more Omega 6 than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Energy per 500 calories.
• 500 calories of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6
• Both Cake, yellow, enriched, dry mix as well as Cookies, chocolate chip, commercially prepared, soft-type provide inadequate amounts of Omega 3, Fiber and Protein in 500 calories.