Comparing Nutrients in 500 calories Cake, yellow, light, dry mixVS Crackers, saltines, fat-free, low-sodium

Weight per 500 calories

Cake, yellow, light, dry mix

124g

Crackers, saltines, fat-free, low-sodium

127g

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

Which food has more nutrients per 500 calories - Cake, yellow, light, dry mix or Crackers, saltines, fat-free, low-sodium?

Macros Ratio

Protein Fat Carbs

Cake, yellow, light, dry mix

12%

83%

Crackers, saltines, fat-free, low-sodium

11%

85%

500 kcal ▼

Macro Nutrients

Cake, yellow, light, dry mixvs Crackers, saltines, fat-free, low-sodium

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7%6.8g

Fat

2.1%2.04g

6.8 gvs2.04 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.3%1.7g

Saturated Fat

0.97%0.31g

1.7 gvs0.31 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.25%0.052g

Omega 3

3.02%0.048g

0.052 gvs0.048 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.5%0.93g

Omega 6

4.84%0.82g

0.93 gvs0.82 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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80%104g

Carbohydrate

80.5%105g

104 gvs105 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.67%0.48g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.48 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.23%1.6g

Fiber

9.04%3.44g

1.6 gvs3.44 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.4%5.8g

Protein

24%13.4g

5.8 gvs13.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cake, yellow, light, dry mixvs Crackers, saltines, fat-free, low-sodium

0.55%4.95μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.95 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.7%0.21mg

Vitamin B1

55%0.66mg

Thiamine

0.21 mgvs0.66 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg

Vitamin B2

57.7%0.75mg

Riboflavin

0.26 mgvs0.75 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12%1.94mg

Vitamin B3

45.4%7.27mg

Niacin, nicotinic acid, niacinamide

1.94 mgvs7.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.07%0.4mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.4 mgvs0.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.48%0.032mg

Vitamin B6

8.3%0.11mg

Pyridoxine

0.032 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23.5%94μg

Vitamin B9

39.4%158μg

Folates and Folic Acid

94 μgvs158 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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5.67%0.14μg

Vitamin B12

0%0μg

Cobalamin

0.14 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

1%0.15mg

Tocopherols and Tocotrienols

NA mgvs0.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

5.2%6.23μg

Phytomenadione or phylloquinone

NA μgvs6.23 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cake, yellow, light, dry mixvs Crackers, saltines, fat-free, low-sodium

19%192mg

Calcium

2.8%28mg

192 mgvs28 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.66%0.078mg

Copper

20.5%0.18mg

0.078 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20.3%1.62mg

Iron

123%9.82mg

1.62 mgvs9.82 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.95%12.4mg

Magnesium

7.88%33mg

12.4 mgvs33 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.3%0.28mg

Manganese

35.2%0.81mg

0.28 mgvs0.81 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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57.3%401mg

Phosphorus

20.5%144mg

401 mgvs144 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.37%80.4mg

Potassium

4.3%146mg

80.4 mgvs146 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.98%3.84μg

Selenium

49.5%27.2μg

3.84 μgvs27.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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50%748mg

Sodium

72%1080mg

748 mgvs1080 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.7%0.41mg

Zinc

11%1.2mg

0.41 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.84g

Water

0.12%4.33g

3.84 gvs4.33 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cake, yellow, light, dry mix vs Crackers, saltines, fat-free, low-sodium:

Cake, yellow, light, dry mix has more Vitamin B12 than Crackers, saltines, fat-free, low-sodium.
While Crackers, saltines, fat-free, low-sodium contain 3.1 times more Vitamin B1, 2.9 times more Vitamin B2, 3.7 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cake, yellow, light, dry mix.
Both Cake, yellow, light, dry mix and Crackers, saltines, fat-free, low-sodium have similar amounts of Vitamin B5 per 500 kcal.
Both Cake, yellow, light, dry mix as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cake, yellow, light, dry mix vs Crackers, saltines, fat-free, low-sodium:

Cake, yellow, light, dry mix has 6.9 times more Calcium and 2.8 times more Phosphorus than Crackers, saltines, fat-free, low-sodium.
While Crackers, saltines, fat-free, low-sodium contain 2.4 times more Copper, 6.1 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 7.1 times more Selenium, 1.4 times more Sodium and 2.9 times more Zinc than Cake, yellow, light, dry mix.
Both Cake, yellow, light, dry mix as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cake, yellow, light, dry mix has 3.3 times more Fat and 5.4 times more Saturated Fat than Crackers, saltines, fat-free, low-sodium.
While Crackers, saltines, fat-free, low-sodium contain 2.1 times more Fiber and 2.3 times more Protein than Cake, yellow, light, dry mix.
Both Cake, yellow, light, dry mix and Crackers, saltines, fat-free, low-sodium have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
Both Cake, yellow, light, dry mix as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cake, yellow, light, dry mixVS Tart, breakfast, low fatCrackers, saltines, fat-free, low-sodiumVS Tart, breakfast, low fat

Compare Foods

Comparing Nutrients in 500 calories Cake, yellow, light, dry mixVS Crackers, saltines, fat-free, low-sodium

Weight per 500 calories

Which food has more nutrients per 500 calories - Cake, yellow, light, dry mix or Crackers, saltines, fat-free, low-sodium?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: