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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Tomato Paste	Recommended Dietary Allowance
Energy	47% 1365kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	66.7% 48.3g	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	32% 23.2g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	91% 51g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.26mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.3% 0.9mg	66% 0.86mg	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	12% 47.6μg	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	97% 87mg	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	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Tomato Paste	Recommended Dietary Allowance
Calcium	178% 1782mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	161% 1.45mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	386% 8.87mg	52% 1.2mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	52% 1766mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	274% 151μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	375% 5632mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.94% 35g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole-wheat, dry mix, incomplete VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Pancakes, whole-wheat, dry mix, incomplete versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Pancakes, whole-wheat, dry mix, incomplete have 9.5 times more Vitamin B1, 7.1 times more Vitamin B2, 2.2 times more Vitamin B3, 5.3 times more Vitamin B5 and 6.8 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 38 times more Vitamin A and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Tomato Paste provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin C
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Pancakes, whole-wheat, dry mix, incomplete have 12.5 times more Calcium, 1.5 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 7.4 times more Manganese, 9.4 times more Phosphorus, 7.2 times more Selenium, 24.1 times more Sodium and 3.1 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.3 times more Potassium than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pancakes, whole-wheat, dry mix, incomplete have 4.2 times more Energy, 3.8 times more Omega 6, 3.8 times more Carbohydrate and 3 times more Protein than Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 14 ounces.