Comparing Nutrients in 100 grams Crackers, saltines, fat-free, low-sodium VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	13.6% 393kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	4.44% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	64.7% 84g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	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	7.1% 2.7g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	2% 0.026mg	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	19% 76μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.6% 0.11μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	2.2% 22mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	7% 0.063mg	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	97% 7.7mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	9.9% 0.23mg	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	16% 113mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	40.3% 604mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Cake, yellow, light, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, saltines, fat-free, low-sodium versus 100 g of Cake, yellow, light, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, saltines, fat-free, low-sodium vs Cake, yellow, light, dry mix:

• 100 grams of Crackers, saltines, fat-free, low-sodium have 3 times more Vitamin B1, 2.8 times more Vitamin B2, 3.6 times more Vitamin B3, 3.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cake, yellow, light, dry mix.
• While 100 g of Cake, yellow, light, dry mix contain more Vitamin B12 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, yellow, light, dry mix provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12
• Both Crackers, saltines, fat-free, low-sodium as well as Cake, yellow, light, dry mix have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, saltines, fat-free, low-sodium vs Cake, yellow, light, dry mix:

• 100 grams of Crackers, saltines, fat-free, low-sodium have 2.3 times more Copper, 5.9 times more Iron, 2.6 times more Magnesium, 2.8 times more Manganese, 1.8 times more Potassium, 6.9 times more Selenium, 1.4 times more Sodium and 2.8 times more Zinc than Cake, yellow, light, dry mix.
• While 100 g of Cake, yellow, light, dry mix contain 7 times more Calcium and 2.9 times more Phosphorus than Crackers, saltines, fat-free, low-sodium.
• 100 grams of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, saltines, fat-free, low-sodium have 2.1 times more Fiber and 2.2 times more Protein than Cake, yellow, light, dry mix.
• While 100 g of Cake, yellow, light, dry mix contain 3.4 times more Fat and 5.6 times more Saturated Fat than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cake, yellow, light, dry mix offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per 100 grams.