Comparing Nutrients in 100 calories Cookies, chocolate chip, commercially prepared, regular, lower fat VS Cake, pudding-type, yellow, dry mix

Weight per 100 calories

• Cookies, chocolate chip, commercially prepared, regular, lower fat: 22g
• Cake, pudding-type, yellow, dry mix: 23.6g

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

Discover which food has more nutrients per 100 calories - Cookies, chocolate chip, commercially prepared, regular, lower fat or Cake, pudding-type, yellow, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	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	4.1% 3.97g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	4.57% 0.073g	0.98% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.93% 1.18g	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	11.5% 15g	14.5% 19g	130g per day for Men 19-50 years
Sugars	10% 7.3g	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	1.75% 0.67g	0.44% 0.17g	38g per day for Men 19-50 years
Protein	2.36% 1.32g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	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	4.86% 0.058mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	3.82% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.73% 0.037mg	1.14% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.38% 0.005mg	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	3.44% 13.7μg	6.15% 24.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	2.17% 0.33mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0.49% 0.59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	0% 0mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	5.03% 0.045mg	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	8.92% 0.71mg	4.64% 0.37mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	0.51% 2.13mg	420mg per day for Men 19-50 years
Manganese	3.8% 0.087mg	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	2% 14mg	8.54% 60mg	700mg per day for Men 19-50 years
Potassium	0.87% 29.7mg	0.44% 15mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.33μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	6.18% 93mg	13.6% 203mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	0.58% 0.064mg	11mg per day for Men 19-50 years
Water	0.044% 1.63g	0.026% 0.95g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Commercially Prepared, Regular, Lower Fat VS Cake, Pudding-type, Yellow, Dry Mix Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, chocolate chip, commercially prepared, regular, lower fat or Cake, pudding-type, yellow, dry mix?

Lets compare vitamin content per 100 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat vs Cake, pudding-type, yellow, dry mix:

• 100 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.8 times more Vitamin E than Cake, pudding-type, yellow, dry mix.
• While 100 kcal of Cake, pudding-type, yellow, dry mix contain 1.4 times more Vitamin B3 and 1.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Cake, pudding-type, yellow, dry mix provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin E
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cookies, chocolate chip, commercially prepared, regular, lower fat vs Cake, pudding-type, yellow, dry mix:

• 100 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have 3.3 times more Copper, 1.9 times more Iron, 1.3 times more Manganese and 2.3 times more Selenium than Cake, pudding-type, yellow, dry mix.
• While 100 kcal of Cake, pudding-type, yellow, dry mix contain more Calcium, 4.3 times more Phosphorus and 2.2 times more Sodium than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• 100 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium and Phosphorus
• 100 calories of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Copper and Selenium
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Cake, pudding-type, yellow, dry mix lack sufficient amounts of Magnesium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.7 times more Fat, 2.3 times more Saturated Fat, 4.7 times more Omega 3, 4.1 times more Omega 6 and 1.4 times more Protein than Cake, pudding-type, yellow, dry mix.
• While 100 kcal of Cake, pudding-type, yellow, dry mix contain 1.3 times more Carbohydrate and 1.4 times more Sugars than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Cake, pudding-type, yellow, dry mix offer comparable quantities of Energy per 100 calories.
• 100 calories of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Omega 3, Omega 6 and Protein
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber in 100 calories.