Comparing Nutrients in 5 ounces Cookies, brownies, dry mix, regular VS Cake, pudding-type, white, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, regular	4%	29%	67%
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%

Macro Nutrients

	Cookies, brownies, dry mix, regular	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Energy	21.2% 615kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	21.8% 21g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	68.3% 1.1g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	46.3% 7.87g	9.84% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	88.2% 115g	130g per day for Men 19-50 years
Sugars	NA	96% 69.4g	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	NA	2.6% 0.99g	38g per day for Men 19-50 years
Protein	10% 5.67g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, regular	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	1.96% 0.026mg	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	12.4% 49.6μg	32.2% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, regular	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Calcium	2.7% 27mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	8.8% 0.079mg	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	35.3% 2.82mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	17% 0.39mg	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	16.6% 116mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	9.13% 310mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, dry mix, regular VS Cake, pudding-type, white, enriched, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, brownies, dry mix, regular versus 5 oz of Cake, pudding-type, white, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, brownies, dry mix, regular vs Cake, pudding-type, white, enriched, dry mix:

• 5 ounces of Cookies, brownies, dry mix, regular have 3.7 times more Vitamin B6 than Cake, pudding-type, white, enriched, dry mix.
• While 5 oz of Cake, pudding-type, white, enriched, dry mix contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.6 times more Vitamin B9 than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Cake, pudding-type, white, enriched, dry mix provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin B6
• Both Cookies, brownies, dry mix, regular as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cookies, brownies, dry mix, regular vs Cake, pudding-type, white, enriched, dry mix:

• 5 ounces of Cookies, brownies, dry mix, regular have 4.9 times more Copper, 1.5 times more Iron, 4.4 times more Magnesium, 1.3 times more Manganese, 3 times more Potassium and 2.6 times more Zinc than Cake, pudding-type, white, enriched, dry mix.
• While 5 oz of Cake, pudding-type, white, enriched, dry mix contain 4.1 times more Calcium, 3.4 times more Phosphorus and 2.2 times more Sodium than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Cake, pudding-type, white, enriched, dry mix contain similar levels of Selenium per five ounces.
• 5 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, brownies, dry mix, regular have 1.6 times more Fat, 12 times more Omega 3 and 4.7 times more Omega 6 than Cake, pudding-type, white, enriched, dry mix.
• Both Cookies, brownies, dry mix, regular and Cake, pudding-type, white, enriched, dry mix offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Protein per five ounces.