Comparing Nutrients in 14 ounces Almonds VS Pancakes, buckwheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Almonds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	79.2% 2298kcal	46.5% 1349kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	5.44% 1.74g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	22% 3.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	218% 283g	130g per day for Men 19-50 years
Sugars	24% 17.3g	39.5% 28.6g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	150% 84g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	52.6% 210μg	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	678% 102mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	107% 1068mg	189% 1889mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	183% 1.65mg	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	184% 14.7mg	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	286% 6.57mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	518% 3624mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	181% 2715mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.98% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Pancakes, buckwheat, dry mix, incomplete:

• Almonds have 4.6 times more Vitamin B2 and 53.4 times more Vitamin E than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 2.6 times more Vitamin B1, 3.2 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Almonds as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Pancakes, buckwheat, dry mix, incomplete:

• Almonds have 2.5 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 2.3 times more Potassium and 1.2 times more Zinc than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 1.8 times more Calcium, 1.3 times more Iron, 1.9 times more Phosphorus, 3.2 times more Selenium and 684 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.7 times more Energy, 18.5 times more Fat, 8.7 times more Saturated Fat, 13 times more Omega 6, 1.5 times more Fiber and 1.9 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 18 times more Omega 3, 3.3 times more Carbohydrate and 1.7 times more Sugars than Almonds.
• Both Almonds as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.