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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Almonds	Recommended Dietary Allowance
Energy	47% 1365kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	47% 15g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	NA	131% 49.6g	38g per day for Men 19-50 years
Protein	91% 51g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.26mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.3% 0.9mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	81.4% 325μg	43.7% 175μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Almonds	Recommended Dietary Allowance
Calcium	178% 1782mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	455% 4.1mg	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	389% 31mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	386% 8.87mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	52% 1766mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	274% 151μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	375% 5632mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Pancakes, whole-wheat, dry mix, incomplete have 2.8 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Almonds.
• Both Pancakes, whole-wheat, dry mix, incomplete and Almonds have similar amounts of Vitamin B2 per 14 oz.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

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

• Pancakes, whole-wheat, dry mix, incomplete have 1.7 times more Calcium, 2.1 times more Iron, 1.6 times more Phosphorus, 9.3 times more Selenium and 1419 times more Sodium than Almonds.
• While Almonds contain 1.8 times more Copper, 2.6 times more Magnesium, 1.6 times more Potassium and 1.6 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pancakes, whole-wheat, dry mix, incomplete have 10 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 33.3 times more Fat, 15.6 times more Saturated Fat, 21.4 times more Omega 6 and 1.7 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.