Comparing Nutrients in 100 calories Pancakes, buckwheat, dry mix, incomplete VS Pancakes, whole-wheat, dry mix, incomplete

Weight per 100 calories

• Pancakes, buckwheat, dry mix, incomplete: 29.4g
• Pancakes, whole-wheat, dry mix, incomplete: 29g

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

Which food has more nutrients per 100 calories - Pancakes, buckwheat, dry mix, incomplete or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.55% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 20.6g	130g per day for Men 19-50 years
Sugars	2.92% 2.12g	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	6.58% 2.5g	NA	38g per day for Men 19-50 years
Protein	5.72% 3.2g	6.64% 3.72g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.065% 0.58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	13.8% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.63% 0.073mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.44% 0.12mg	4.36% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	5.08% 0.066mg	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	3.9% 15.6μg	5.96% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	14% 140mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	18% 0.16mg	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	17.4% 1.4mg	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	28.3% 0.65mg	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	38.4% 269mg	32.5% 227mg	700mg per day for Men 19-50 years
Potassium	2.73% 93mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	13.4% 201mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	5.18% 0.57mg	11mg per day for Men 19-50 years
Water	0.072% 2.68g	0.069% 2.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pancakes, buckwheat, dry mix, incomplete vs Pancakes, whole-wheat, dry mix, incomplete:

• Pancakes, buckwheat, dry mix, incomplete have 2 times more Vitamin B6 than Pancakes, whole-wheat, dry mix, incomplete.
• While Pancakes, whole-wheat, dry mix, incomplete contain 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Vitamin B1 per 100 kcal.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Pancakes, buckwheat, dry mix, incomplete vs Pancakes, whole-wheat, dry mix, incomplete:

• Pancakes, buckwheat, dry mix, incomplete have 1.8 times more Magnesium and 1.3 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• While Pancakes, whole-wheat, dry mix, incomplete contain 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 1.4 times more Potassium, 2.9 times more Selenium and 2.1 times more Sodium than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pancakes, buckwheat, dry mix, incomplete have 1.7 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.