Comparing Nutrients in 500 calories Cookies, brownies, dry mix, regular VS Cake, pudding-type, white, enriched, dry mix

Weight per 500 calories

• Cookies, brownies, dry mix, regular: 115g
• Cake, pudding-type, white, enriched, dry mix: 118g

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

Discover which food has more nutrients per 500 calories - Cookies, brownies, dry mix, regular or Cake, pudding-type, white, enriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, regular	4%	29%	67%
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%

Macro Nutrients

	Cookies, brownies, dry mix, regular	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	9.07% 2.9g	8.83% 2.83g	32g per day for Men 19-50 years
Omega 3	55.5% 0.89g	4.73% 0.076g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	8.2% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	80% 58g	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	2.18% 0.83g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, regular	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.94% 0.077mg	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	10% 40.3μg	27% 108μg	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	0.38% 0.35mg	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	0.63% 0.095mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.04% 4.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, regular	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Calcium	2.2% 22mg	9.1% 91mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	28.7% 2.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	2.53% 10.6mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	13.5% 94mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	52.4% 786mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.11% 4.14g	3700g per day for Men 19-50 years

Cookies, Brownies, Dry Mix, Regular VS Cake, Pudding-type, White, Enriched, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, brownies, dry mix, regular or Cake, pudding-type, white, enriched, dry mix?

Lets compare vitamin content per 500 calories of Cookies, brownies, dry mix, regular vs Cake, pudding-type, white, enriched, dry mix:

• 500 kcal of Cake, pudding-type, white, enriched, dry mix contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.7 times more Vitamin B9 than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Cake, pudding-type, white, enriched, dry mix provide similar amounts of Vitamin B2 per 500 calories.
• Both Cookies, brownies, dry mix, regular as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cookies, brownies, dry mix, regular vs Cake, pudding-type, white, enriched, dry mix:

• 500 calories of Cookies, brownies, dry mix, regular have 4.8 times more Copper, 1.4 times more Iron, 4.3 times more Magnesium and 1.2 times more Manganese than Cake, pudding-type, white, enriched, dry mix.
• While 500 kcal of Cake, pudding-type, white, enriched, dry mix contain 3.5 times more Phosphorus and 2.3 times more Sodium than Cookies, brownies, dry mix, regular.
• 500 calories of Cake, pudding-type, white, enriched, dry mix lack sufficient amounts of Copper and Magnesium
• Both Cookies, brownies, dry mix, regular as well as Cake, pudding-type, white, enriched, dry mix lack sufficient amounts of Calcium, Potassium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, brownies, dry mix, regular have 1.5 times more Fat, 11.7 times more Omega 3 and 4.6 times more Omega 6 than Cake, pudding-type, white, enriched, dry mix.
• Both Cookies, brownies, dry mix, regular and Cake, pudding-type, white, enriched, dry mix offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6
• Both Cookies, brownies, dry mix, regular as well as Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Protein in 500 calories.