Comparing Nutrients in 500 calories Crackers, saltines, low salt (includes oyster, soda, soup) VS Cake, pudding-type, white, unenriched, dry mix

Weight per 500 calories

• Crackers, saltines, low salt (includes oyster, soda, soup): 119g
• Cake, pudding-type, white, unenriched, 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 - Crackers, saltines, low salt (includes oyster, soda, soup) or Cake, pudding-type, white, unenriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	11% 10.5g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	8.64% 2.77g	32g per day for Men 19-50 years
Omega 3	32.4% 0.52g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	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	68% 88.3g	73.6% 96g	130g per day for Men 19-50 years
Sugars	3.64% 2.64g	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	0.38% 0.27g	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	% 0.27g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.06% 3.44g	2.18% 0.83g	38g per day for Men 19-50 years
Protein	20% 11.3g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	60.5% 0.73mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	41.6% 166μg	2.66% 10.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.45% 0.11μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.87% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	14% 141mg	9.1% 91mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	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	76% 6.1mg	7.7% 0.61mg	8mg per day for Men 19-50 years
Magnesium	7.07% 29.7mg	2.53% 10.6mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	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	19% 132mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	NA	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	52.4% 786mg	1500mg per day for Men 19-50 years
Zinc	8.85% 0.97mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.11% 4.14g	3700g per day for Men 19-50 years

Crackers, Saltines, Low Salt (includes Oyster, Soda, Soup) VS Cake, Pudding-type, White, Unenriched, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Cake, pudding-type, white, unenriched, dry mix?

Lets compare vitamin content per 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) vs Cake, pudding-type, white, unenriched, dry mix:

• 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have 7.7 times more Vitamin B1, 5.5 times more Vitamin B2, 5.4 times more Vitamin B3, 2 times more Vitamin B5 and 15.6 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, saltines, low salt (includes oyster, soda, soup) 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, saltines, low salt (includes oyster, soda, soup) vs Cake, pudding-type, white, unenriched, dry mix:

• 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.6 times more Calcium, 2.8 times more Copper, 9.9 times more Iron, 3 times more Manganese and 10.1 times more Potassium than Cake, pudding-type, white, unenriched, dry mix.
• While 500 kcal of Cake, pudding-type, white, unenriched, dry mix contain 2.5 times more Phosphorus and 3.3 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).
• 500 calories of Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Calcium, Copper, Iron and Potassium
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Cake, pudding-type, white, unenriched, dry mix lack sufficient amounts of Magnesium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have 2.8 times more Omega 3, 1.5 times more Omega 6 and 2.4 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cake, pudding-type, white, unenriched, dry mix offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Protein
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber in 500 calories.