Comparing Nutrients in 7 ounces Cake, pudding-type, white, unenriched, dry mix VS Crackers, melba toast, plain, without salt

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Cake, pudding-type, white, unenriched, dry mix	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	29% 839kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.64g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	28% 4.74g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	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	3.66% 1.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	14% 7.74g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, unenriched, dry mix	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	15% 0.19mg	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	4.47% 18μg	61.5% 246μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, unenriched, dry mix	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	15.3% 153mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	63.7% 0.57mg	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	13% 1.03mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	97% 2.24mg	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	78.5% 550mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	88% 1320mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, white, unenriched, dry mix VS Crackers, melba toast, plain, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cake, pudding-type, white, unenriched, dry mix versus 7 oz of Crackers, melba toast, plain, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cake, pudding-type, white, unenriched, dry mix vs Crackers, melba toast, plain, without salt:

• 7 oz of Crackers, melba toast, plain, without salt contain 5.2 times more Vitamin B1, 4.6 times more Vitamin B2, 4.2 times more Vitamin B3, 3 times more Vitamin B5, 5.4 times more Vitamin B6 and 13.8 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6
• Both Cake, pudding-type, white, unenriched, dry mix as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cake, pudding-type, white, unenriched, dry mix vs Crackers, melba toast, plain, without salt:

• 7 ounces of Cake, pudding-type, white, unenriched, dry mix have 1.4 times more Phosphorus and 35 times more Sodium than Crackers, melba toast, plain, without salt.
• While 7 oz of Crackers, melba toast, plain, without salt contain 5.2 times more Copper, 7.1 times more Iron, 6.6 times more Magnesium, 4.1 times more Manganese, 2.8 times more Potassium and 8 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• Both Cake, pudding-type, white, unenriched, dry mix and Crackers, melba toast, plain, without salt contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cake, pudding-type, white, unenriched, dry mix have 3 times more Fat, 5.3 times more Saturated Fat, 2.2 times more Omega 3 and 2 times more Omega 6 than Crackers, melba toast, plain, without salt.
• While 7 oz of Crackers, melba toast, plain, without salt contain 9 times more Fiber and 3.1 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• Both Cake, pudding-type, white, unenriched, dry mix and Crackers, melba toast, plain, without salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber