Comparing Nutrients in 100 calories Cake, pudding-type, white, enriched, dry mix VS Cake, pudding-type, yellow, dry mix

Weight per 100 calories

• Cake, pudding-type, white, enriched, dry mix: 23.6g
• Cake, pudding-type, yellow, dry mix: 23.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Cake, pudding-type, white, enriched, dry mix or Cake, pudding-type, yellow, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Cake, pudding-type, white, enriched, dry mix	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	0.98% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	14.5% 19g	130g per day for Men 19-50 years
Sugars	16% 11.6g	14.4% 10.5g	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	0.44% 0.17g	0.44% 0.17g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, enriched, dry mix	Cake, pudding-type, yellow, 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	5.5% 0.066mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.57mg	3.82% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	1.14% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	0.29% 0.004mg	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	5.38% 21.5μg	6.15% 24.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.39% 0.009μg	0.49% 0.012μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.019mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	0.49% 0.59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, enriched, dry mix	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	1.82% 18.2mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	1.47% 0.013mg	1.52% 0.014mg	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	4% 0.32mg	4.64% 0.37mg	8mg per day for Men 19-50 years
Magnesium	0.51% 2.13mg	0.51% 2.13mg	420mg per day for Men 19-50 years
Manganese	2.86% 0.066mg	2.88% 0.066mg	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	9.35% 65.5mg	8.54% 60mg	700mg per day for Men 19-50 years
Potassium	0.5% 17mg	0.44% 15mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	13.6% 203mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.059mg	0.58% 0.064mg	11mg per day for Men 19-50 years
Water	0.022% 0.83g	0.026% 0.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cake, pudding-type, white, enriched, dry mix vs Cake, pudding-type, yellow, dry mix:

• Cake, pudding-type, yellow, dry mix contains 9.6 times more Vitamin E than Cake, pudding-type, white, enriched, dry mix.
• Both Cake, pudding-type, white, enriched, dry mix and Cake, pudding-type, yellow, dry mix have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Cake, pudding-type, white, enriched, dry mix as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cake, pudding-type, white, enriched, dry mix vs Cake, pudding-type, yellow, dry mix:

• Cake, pudding-type, yellow, dry mix contains 1.5 times more Calcium and 1.3 times more Sodium than Cake, pudding-type, white, enriched, dry mix.
• Both Cake, pudding-type, white, enriched, dry mix and Cake, pudding-type, yellow, dry mix have similar amounts of Copper, Iron, Manganese, Phosphorus and Selenium per 100 kcal.
• Both Cake, pudding-type, white, enriched, dry mix as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Magnesium, Potassium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Cake, pudding-type, white, enriched, dry mix and Cake, pudding-type, yellow, dry mix have similar amounts of macro-nutrients per 100 kcal
• Both Cake, pudding-type, white, enriched, dry mix and Cake, pudding-type, yellow, dry mix have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Cake, pudding-type, white, enriched, dry mix as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Omega 3, Cholesterol, Glucose, Sucrose and Fiber in 100 kcal.