Comparing Nutrients in 5 ounces Cake, pound, commercially prepared, fat-free VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

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

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	14% 401kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	89.7% 117g	130g per day for Men 19-50 years
Sugars	67% 48.7g	0.74% 0.54g	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	4.1% 1.56g	10% 3.83g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	64.3% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	9.27% 0.12mg	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	15.2% 61μg	44% 176μg	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	0.094% 0.014mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	23% 0.21mg	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	36.5% 2.9mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	8.44% 0.19mg	39.3% 0.9mg	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	29.6% 207mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	55% 30.3μg	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	80.2% 1203mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cake, pound, commercially prepared, fat-free vs Crackers, saltines, fat-free, low-sodium:

• Cake, pound, commercially prepared, fat-free has more Vitamin A than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 4.1 times more Vitamin B1, 2 times more Vitamin B2, 8.3 times more Vitamin B3, 7.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 49 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Crackers, saltines, fat-free, low-sodium have similar amounts of Vitamin B5 per 5 oz.
• Both Cake, pound, commercially prepared, fat-free as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Cake, pound, commercially prepared, fat-free vs Crackers, saltines, fat-free, low-sodium:

• Cake, pound, commercially prepared, fat-free has 2 times more Calcium and 1.3 times more Phosphorus than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 2.5 times more Copper, 3.7 times more Iron, 2.6 times more Magnesium, 4.6 times more Manganese, 4 times more Selenium, 2.5 times more Sodium and 3 times more Zinc than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Crackers, saltines, fat-free, low-sodium have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cake, pound, commercially prepared, fat-free has 90.4 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 1.4 times more Energy, 1.3 times more Fat, 1.5 times more Omega 3, 1.6 times more Omega 6, 1.3 times more Carbohydrate, 2.5 times more Fiber and 1.9 times more Protein than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.