Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, regular, lower fat VS Cake, pudding-type, yellow, dry mix

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, regular, lower fat: 111g
• Cake, pudding-type, yellow, 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, chocolate chip, commercially prepared, regular, lower fat or Cake, pudding-type, yellow, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	8.55% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	72.7% 95g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	72% 52.3g	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	8.75% 3.33g	2.18% 0.83g	38g per day for Men 19-50 years
Protein	12% 6.6g	8.44% 4.73g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	5.72% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.88% 0.024mg	1.45% 0.019mg	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	17% 68.7μg	30.7% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.46% 0.059μg	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	11% 1.63mg	6.07% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.55μg	2.46% 2.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	0% 0mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	7.6% 0.069mg	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	44.6% 3.57mg	23% 1.86mg	8mg per day for Men 19-50 years
Magnesium	8.45% 35.5mg	2.53% 10.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	14.4% 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	9.98% 70mg	42.7% 299mg	700mg per day for Men 19-50 years
Potassium	4.37% 149mg	2.2% 74.5mg	3400mg per day for Men 19-50 years
Selenium	12% 6.65μg	5.16% 2.84μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	67.8% 1017mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.22% 8.16g	0.13% 4.73g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Commercially Prepared, Regular, Lower Fat VS Cake, Pudding-type, Yellow, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, regular, lower fat or Cake, pudding-type, yellow, dry mix?

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat vs Cake, pudding-type, yellow, dry mix:

• 500 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.8 times more Vitamin E than Cake, pudding-type, yellow, dry mix.
• While 500 kcal of Cake, pudding-type, yellow, dry mix contain 1.4 times more Vitamin B3 and 1.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Cake, pudding-type, yellow, dry mix provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin E
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, regular, lower fat vs Cake, pudding-type, yellow, dry mix:

• 500 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have 3.3 times more Copper, 1.9 times more Iron, 1.3 times more Manganese and 2.3 times more Selenium than Cake, pudding-type, yellow, dry mix.
• While 500 kcal of Cake, pudding-type, yellow, dry mix contain more Calcium, 4.3 times more Phosphorus and 2.2 times more Sodium than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• 500 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium and Phosphorus
• 500 calories of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Copper and Selenium
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Cake, pudding-type, yellow, dry mix lack sufficient amounts of Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.7 times more Fat, 2.3 times more Saturated Fat, 4.7 times more Omega 3, 4.1 times more Omega 6 and 1.4 times more Protein than Cake, pudding-type, yellow, dry mix.
• While 500 kcal of Cake, pudding-type, yellow, dry mix contain 1.3 times more Carbohydrate and 1.4 times more Sugars than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Cake, pudding-type, yellow, dry mix offer comparable quantities of Energy per 500 calories.
• 500 calories of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Omega 3, Omega 6 and Protein
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber in 500 calories.