Comparing Nutrients in 100 calories Pancakes, whole wheat, dry mix, incomplete VS Crackers, toast thins, low sodium

Weight per 100 calories

• Pancakes, whole wheat, dry mix, incomplete: 28.6g
• Crackers, toast thins, low sodium: 22.6g

Crackers, toast thins, low sodium have 1.3 times more energy per unit of mass than Pancakes, whole wheat, dry mix, incomplete, which is very high in comparison to other foods. Pancakes, whole wheat, dry mix, incomplete having high energy density.

Which food has more nutrients per 100 calories - Pancakes, whole wheat, dry mix, incomplete or Crackers, toast thins, low sodium?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.76% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	13.7% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	4.15% 3g	4.03% 2.9g	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	5.94% 2.26g	5.78% 2.2g	38g per day for Men 19-50 years
Protein	5.37% 3g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	2.2% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	5.3% 0.069mg	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	6% 24μg	1.87% 7.47μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.51% 0.077mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.26% 0.31μg	5.2% 6.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	4.5% 45mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9% 0.081mg	7.7% 0.069mg	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	25.4% 2.03mg	9.84% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	32.2% 225mg	8.6% 60mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	2.04% 69.2mg	3400mg per day for Men 19-50 years
Selenium	9.87% 5.43μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	4.26% 0.47mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.05% 1.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pancakes, whole wheat, dry mix, incomplete vs Crackers, toast thins, low sodium:

• Pancakes, whole wheat, dry mix, incomplete have 1.3 times more Vitamin B1, 8.9 times more Vitamin B2, 2.7 times more Vitamin B3 and 3.2 times more Vitamin B9 than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2.1 times more Vitamin B6, 5 times more Vitamin E and 19.9 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pancakes, whole wheat, dry mix, incomplete vs Crackers, toast thins, low sodium:

• Pancakes, whole wheat, dry mix, incomplete have more Calcium, 2.6 times more Iron, 3.7 times more Phosphorus, 1.5 times more Potassium and 11.6 times more Sodium than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 1.9 times more Selenium than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Copper, Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pancakes, whole wheat, dry mix, incomplete have 1.4 times more Carbohydrate and 2.1 times more Protein than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 9.7 times more Fat, more Saturated Fat, 42.6 times more Omega 3 and 25.1 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Energy, Sugars and Fiber per 100 kcal.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.