Comparing Nutrients in 14 ounces Pancakes, whole-wheat, dry mix, incomplete VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Boiled Broccoli	Recommended Dietary Allowance
Energy	47% 1365kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	91% 51g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.26mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.3% 0.9mg	61% 0.79mg	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	81.4% 325μg	107% 429μg	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	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Boiled Broccoli	Recommended Dietary Allowance
Calcium	178% 1782mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	389% 31mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	386% 8.87mg	33.5% 0.77mg	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	443% 3104mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	52% 1766mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	274% 151μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	375% 5632mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.94% 35g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pancakes, whole-wheat, dry mix, incomplete vs Boiled Broccoli:

• Pancakes, whole-wheat, dry mix, incomplete have 9 times more Vitamin B1, 8.8 times more Vitamin B2, 12.2 times more Vitamin B3 and 1.2 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pancakes, whole-wheat, dry mix, incomplete vs Boiled Broccoli:

• Pancakes, whole-wheat, dry mix, incomplete have 11.2 times more Calcium, 9.2 times more Copper, 11.7 times more Iron, 5 times more Magnesium, 11.5 times more Manganese, 11.7 times more Phosphorus, 1.5 times more Potassium, 23.8 times more Selenium, 34.6 times more Sodium and 4.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.1 times more Water than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 14 ounces:

• Pancakes, whole-wheat, dry mix, incomplete have 9.8 times more Energy, 3.7 times more Fat, 11.3 times more Omega 6, 9.9 times more Carbohydrate and 5.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Omega 3 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.