Comparing Nutrients in 7 ounces Cake, pudding-type, yellow, dry mix VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	29% 839kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	36.6% 35.5g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	37% 12g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	41% 0.65g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	103% 134g	130g per day for Men 19-50 years
Sugars	121% 87.7g	90% 65g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	14% 7.94g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	3.36% 0.044mg	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	51.6% 206μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	10% 1.53mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	23% 228mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	45% 0.4mg	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	39% 3.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	34% 0.78mg	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	71.7% 502mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	114% 1707mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.39% 14.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cake, pudding-type, yellow, dry mix vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Cake, pudding-type, yellow, dry mix has 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin B12 than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 1.4 times more Vitamin B6, 1.9 times more Vitamin E and 1.6 times more Vitamin K than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Cake, pudding-type, yellow, dry mix as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cake, pudding-type, yellow, dry mix vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Cake, pudding-type, yellow, dry mix has more Calcium, 4 times more Phosphorus and 2.1 times more Sodium than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 3.5 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 1.4 times more Manganese, 2.1 times more Potassium, 2.5 times more Selenium and 2.2 times more Zinc than Cake, pudding-type, yellow, dry mix.

Comparison of macro-nutrients per 7 ounces:

• Cake, pudding-type, yellow, dry mix has 1.3 times more Sugars than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 1.8 times more Fat, 2.4 times more Saturated Fat, 5 times more Omega 3, 4.3 times more Omega 6, 4.3 times more Fiber and 1.5 times more Protein than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cake, pudding-type, yellow, dry mix as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.