Comparing Nutrients in 100 grams 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	15% 434kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	7.87% 2.5g	7.47% 2.4g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.55g	6.94% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	67.5% 49g	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	1.84% 0.7g	38g per day for Men 19-50 years
Protein	7.14% 4g	6.96% 3.9g	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	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.8% 0.17mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.62% 0.13mg	4.66% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	1.4% 0.018mg	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	8.75% 35μg	22.8% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	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	1.9% 19mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	6.22% 0.056mg	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	25% 2mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	12% 0.28mg	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	11.7% 82mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	6.44% 219mg	2.1% 72mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	44.3% 665mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, dry mix, regular VS Cake, pudding-type, white, enriched, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, brownies, dry mix, regular versus 100 g of Cake, pudding-type, white, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, brownies, dry mix, regular vs Cake, pudding-type, white, enriched, dry mix:

• 100 grams of Cookies, brownies, dry mix, regular have 3.7 times more Vitamin B6 than Cake, pudding-type, white, enriched, dry mix.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Cookies, brownies, dry mix, regular vs Cake, pudding-type, white, enriched, dry mix:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 grams.