Comparing Nutrients in 7 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	29.7% 861kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	15% 4.74g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	64.8% 11g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	123% 161g	130g per day for Men 19-50 years
Sugars	NA	134% 97g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	14% 7.94g	14% 7.74g	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	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.3% 0.33mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	2.75% 0.036mg	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	17.4% 69.5μg	45% 181μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	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	3.77% 37.7mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	12.3% 0.11mg	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	49.4% 3.95mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	24% 0.55mg	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	23.2% 163mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	40% 601mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, dry mix, regular VS Cake, pudding-type, white, enriched, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, brownies, dry mix, regular versus 7 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 7 ounces of Cookies, brownies, dry mix, regular vs Cake, pudding-type, white, enriched, dry mix:

• 7 ounces of Cookies, brownies, dry mix, regular have 3.7 times more Vitamin B6 than Cake, pudding-type, white, enriched, dry mix.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cookies, brownies, dry mix, regular vs Cake, pudding-type, white, enriched, dry mix:

• 7 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 7 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 seven ounces.
• 7 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.