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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Carrots	Recommended Dietary Allowance
Energy	48% 1389kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	29.2% 38g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83.3% 333μg	19% 75.4μg	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	26% 23.4mg	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	7.14% 1.07mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Carrots	Recommended Dietary Allowance
Calcium	62.7% 627mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	353% 28.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	24.7% 0.57mg	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	447% 3131mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	432% 6477mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	9.47% 350g	3700g per day for Men 19-50 years

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

• Pancakes, whole wheat, dry mix, incomplete have 6 times more Vitamin B1, 15.4 times more Vitamin B2, 8 times more Vitamin B3 and 4.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C, 2.4 times more Vitamin E and 12 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Raw Carrots have similar amounts of Vitamin B6 per 14 oz.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Pancakes, whole wheat, dry mix, incomplete have 4.8 times more Calcium, 6.3 times more Copper, 23.7 times more Iron, 7 times more Magnesium, 22.5 times more Phosphorus, 190 times more Selenium, 23.7 times more Sodium and 6.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.4 times more Water than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Raw Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pancakes, whole wheat, dry mix, incomplete have 8.5 times more Energy, 5.5 times more Fat, 9 times more Omega 3, 2.4 times more Omega 6, 7.7 times more Carbohydrate, 2.2 times more Sugars, 2.8 times more Fiber and 11.3 times more Protein than Raw Carrots.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.