Comparing Nutrients in 500 calories Crackers, saltines, fat-free, low-sodium VS Cake, pound, commercially prepared, fat-free

Weight per 500 calories

• Crackers, saltines, fat-free, low-sodium: 127g
• Cake, pound, commercially prepared, fat-free: 177g

Crackers, saltines, fat-free, low-sodium have 1.4 times more energy per 100g than Cake, pound, commercially prepared, fat-free. It has high energy density when compared to other foods. Cake, pound, commercially prepared, fat-free having high energy density.

Discover which food has more nutrients per 500 calories - Crackers, saltines, fat-free, low-sodium or Cake, pound, commercially prepared, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	2.2% 2.12g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	3.02% 0.048g	2.87% 0.046g	1.6g per day for Men 19-50 years
Omega 6	4.84% 0.82g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	83% 108g	130g per day for Men 19-50 years
Sugars	0.67% 0.48g	83.7% 60.7g	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	9.04% 3.44g	5.1% 1.94g	38g per day for Men 19-50 years
Protein	24% 13.4g	17% 9.54g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.7% 51.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.27mg	7.58% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	1.63% 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	39.4% 158μg	19% 76μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	0.12% 0.018mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.23μg	0.15% 0.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	2.8% 28mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	11.4% 0.1mg	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	123% 9.82mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	7.88% 33mg	4.2% 17.7mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	10.5% 0.24mg	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	20.5% 144mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	17% 9.36μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	0.12% 4.33g	1.5% 54.8g	3700g per day for Men 19-50 years

Crackers, Saltines, Fat-free, Low-sodium VS Cake, Pound, Commercially Prepared, Fat-free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines, fat-free, low-sodium or Cake, pound, commercially prepared, fat-free?

Lets compare vitamin content per 500 calories of Crackers, saltines, fat-free, low-sodium vs Cake, pound, commercially prepared, fat-free:

• 500 calories of Crackers, saltines, fat-free, low-sodium have 3 times more Vitamin B1, 1.4 times more Vitamin B2, 6 times more Vitamin B3 and 2.1 times more Vitamin B9 than Cake, pound, commercially prepared, fat-free.
• 500 calories of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B5
• 500 calories of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B3
• Both Crackers, saltines, fat-free, low-sodium as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Crackers, saltines, fat-free, low-sodium vs Cake, pound, commercially prepared, fat-free:

• 500 calories of Crackers, saltines, fat-free, low-sodium have 1.8 times more Copper, 2.7 times more Iron, 3.3 times more Manganese, 2.9 times more Selenium, 1.8 times more Sodium and 2.2 times more Zinc than Cake, pound, commercially prepared, fat-free.
• While 500 kcal of Cake, pound, commercially prepared, fat-free contain 1.8 times more Phosphorus than Crackers, saltines, fat-free, low-sodium.
• 500 calories of Cake, pound, commercially prepared, fat-free lack sufficient amounts of Zinc
• Both Crackers, saltines, fat-free, low-sodium as well as Cake, pound, commercially prepared, fat-free lack sufficient amounts of Calcium, Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines, fat-free, low-sodium have 1.4 times more Protein than Cake, pound, commercially prepared, fat-free.
• While 500 kcal of Cake, pound, commercially prepared, fat-free contain 125.5 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, pound, commercially prepared, fat-free offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Crackers, saltines, fat-free, low-sodium as well as Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.