Comparing Nutrients in 7 ounces Cake, pudding-type, white, unenriched, dry mix VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	29% 839kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.64g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	81.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	28% 4.74g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.55g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	14% 7.74g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low 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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	8.1% 0.11mg	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	44.7% 179μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, unenriched, dry mix	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	15.3% 153mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	47% 0.42mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	48% 1.1mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	88% 1320mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, white, unenriched, dry mix VS Crackers, standard snack-type, regular, low 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, standard snack-type, regular, low 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, standard snack-type, regular, low salt:

• 7 oz of Crackers, standard snack-type, regular, low salt contain 5.1 times more Vitamin B1, 5.7 times more Vitamin B2, 4.2 times more Vitamin B3, 2.9 times more Vitamin B6 and 10 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• Both Cake, pudding-type, white, unenriched, dry mix and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B5 per seven ounces.
• 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, standard snack-type, regular, low 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, standard snack-type, regular, low salt:

• 7 ounces of Cake, pudding-type, white, unenriched, dry mix have 1.2 times more Phosphorus and 3.1 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 1.6 times more Calcium, 3.8 times more Copper, 6.9 times more Iron, 3 times more Magnesium, 2 times more Manganese, 4.9 times more Potassium and 2.7 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cake, pudding-type, white, unenriched, dry mix have 1.3 times more Carbohydrate than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 2.7 times more Fat, 1.6 times more Saturated Fat, 4.2 times more Omega 3, 3.7 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• Both Cake, pudding-type, white, unenriched, dry mix and Crackers, standard snack-type, regular, low salt offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber