Comparing Nutrients in 500 calories Crackers, melba toast, plain, without salt VS Cake, pudding-type, white, unenriched, dry mix

Weight per 500 calories

• Crackers, melba toast, plain, without salt: 128g
• Cake, pudding-type, white, unenriched, dry mix: 118g

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

Discover which food has more nutrients per 500 calories - Crackers, melba toast, plain, without salt or Cake, pudding-type, white, unenriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain, without salt	13%	8%	79%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Crackers, melba toast, plain, without salt	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	8.64% 2.77g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.5% 98g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	NA	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	21.3% 8.08g	2.18% 0.83g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain, without salt	Cake, pudding-type, white, unenriched, 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	44% 0.53mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.66% 0.13mg	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	39.7% 159μg	2.66% 10.6μg	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% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain, without salt	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	12% 119mg	9.1% 91mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	59.3% 4.74mg	7.7% 0.61mg	8mg per day for Men 19-50 years
Magnesium	18% 75.6mg	2.53% 10.6mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	36% 251mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.62% 24.4mg	52.4% 786mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.54g	0.11% 4.14g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Plain, Without Salt VS Cake, Pudding-type, White, Unenriched, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, melba toast, plain, without salt or Cake, pudding-type, white, unenriched, dry mix?

Lets compare vitamin content per 500 calories of Crackers, melba toast, plain, without salt vs Cake, pudding-type, white, unenriched, dry mix:

• 500 calories of Crackers, melba toast, plain, without salt have 5.6 times more Vitamin B1, 4.9 times more Vitamin B2, 4.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 14.9 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, Vitamin B5 and Vitamin B9
• Both Crackers, melba toast, plain, without salt as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Crackers, melba toast, plain, without salt vs Cake, pudding-type, white, unenriched, dry mix:

• 500 calories of Crackers, melba toast, plain, without salt have 1.3 times more Calcium, 5.6 times more Copper, 7.7 times more Iron, 7.1 times more Magnesium, 4.4 times more Manganese and 8.7 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• While 500 kcal of Cake, pudding-type, white, unenriched, dry mix contain 1.3 times more Phosphorus and 32.3 times more Sodium than Crackers, melba toast, plain, without salt.
• 500 calories of Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Calcium, Copper, Iron, Magnesium and Zinc
• Both Crackers, melba toast, plain, without salt as well as Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, melba toast, plain, without salt have 9.8 times more Fiber and 3.4 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While 500 kcal of Cake, pudding-type, white, unenriched, dry mix contain 2.7 times more Fat, 2 times more Omega 3 and 1.8 times more Omega 6 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Cake, pudding-type, white, unenriched, dry mix offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Crackers, melba toast, plain, without salt provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber and Protein