Comparing Nutrients in 100 grams Crackers, melba toast, plain, without salt VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

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

Macro Nutrients

	Crackers, melba toast, plain, without salt	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	13.4% 390kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	9.75% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	59% 76.6g	62.3% 81g	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	16.6% 6.3g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	21.6% 12g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain, without salt	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	6.06% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	4.66% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	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	31% 124μg	2.25% 9μg	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% 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

	Crackers, melba toast, plain, without salt	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	9.3% 93mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	46.3% 3.7mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	28% 196mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	2.1% 72mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	44.3% 665mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain, without salt VS Cake, pudding-type, white, unenriched, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, melba toast, plain, without salt versus 100 g of Cake, pudding-type, white, unenriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, melba toast, plain, without salt vs Cake, pudding-type, white, unenriched, dry mix:

• 100 grams of Crackers, melba toast, plain, without salt have 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.
• 100 grams of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6
• Both Crackers, melba toast, plain, without salt as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, melba toast, plain, without salt vs Cake, pudding-type, white, unenriched, dry mix:

• 100 grams of Crackers, melba toast, plain, without salt have 1.2 times more Calcium, 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.
• While 100 g of Cake, pudding-type, white, unenriched, dry mix contain 1.4 times more Phosphorus and 35 times more Sodium than Crackers, melba toast, plain, without salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, melba toast, plain, without salt have 9 times more Fiber and 3.1 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While 100 g of Cake, pudding-type, white, unenriched, dry mix contain 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.
• Both Crackers, melba toast, plain, without salt and Cake, pudding-type, white, unenriched, dry mix offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber