Comparing Nutrients in 100 grams Crackers, saltines, low salt (includes oyster, soda, soup) VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	14.5% 421kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	9.12% 8.85g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	9.75% 0.16g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.62g	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	57% 74.3g	62.3% 81g	130g per day for Men 19-50 years
Sugars	3.06% 2.22g	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	0.32% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.63% 2.9g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	17% 9.5g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	51% 0.61mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	6.06% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	4.66% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	35% 140μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.75% 0.09μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.47% 1.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	12% 119mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	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	64% 5.13mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	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	16% 111mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	21.3% 724mg	2.1% 72mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.4μg	NA	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	44.3% 665mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Cake, pudding-type, white, unenriched, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, saltines, low salt (includes oyster, soda, soup) 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, saltines, low salt (includes oyster, soda, soup) vs Cake, pudding-type, white, unenriched, dry mix:

• 100 grams of Crackers, saltines, low salt (includes oyster, soda, soup) have 7.6 times more Vitamin B1, 5.5 times more Vitamin B2, 5.4 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 15.6 times more Vitamin B9 and 2.3 times more Vitamin B12 than Cake, pudding-type, white, unenriched, dry mix.
• 100 grams of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin B12
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, saltines, low salt (includes oyster, soda, soup) vs Cake, pudding-type, white, unenriched, dry mix:

• 100 grams of Crackers, saltines, low salt (includes oyster, soda, soup) have 1.5 times more Calcium, 2.8 times more Copper, 9.9 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, 10.1 times more Potassium and 3.3 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• While 100 g of Cake, pudding-type, white, unenriched, dry mix contain 2.5 times more Phosphorus and 3.4 times more Sodium than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, saltines, low salt (includes oyster, soda, soup) have 2.8 times more Omega 3, 1.5 times more Omega 6, 4.1 times more Fiber and 2.4 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Cake, pudding-type, white, unenriched, dry mix offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 100 grams.
• 100 grams of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber