Comparing Nutrients in 5 ounces Crackers, saltines, fat-free, low-sodium VS 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	19.2% 557kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	67% 48.7g	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	10% 3.83g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	26.6% 15g	13.7% 7.65g	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	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	1.3% 0.017mg	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	44% 176μg	15.2% 61μg	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	1.13% 0.17mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0.12% 0.14μg	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	3.1% 31mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	9.13% 0.082mg	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	137% 11mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	8.44% 0.19mg	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	23% 160mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	80.2% 1203mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Cake, pound, commercially prepared, fat-free per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines, fat-free, low-sodium versus 5 oz of Cake, pound, commercially prepared, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 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.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain more Vitamin A than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, pound, commercially prepared, fat-free provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A
• 5 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6 and Vitamin K
• Both Crackers, saltines, fat-free, low-sodium as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 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.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 2 times more Calcium and 1.3 times more Phosphorus than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, pound, commercially prepared, fat-free contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 1.4 times more Energy, 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.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 90.4 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• 5 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3