Comparing Nutrients in 14 ounces Pancakes, whole wheat, dry mix, incomplete VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	48% 1389kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	79% 76.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	140% 45g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	38.2% 0.61g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	66.7% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	193% 251g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	221% 160g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	82.5% 31.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.3mg	87.8% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	100% 1.3mg	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	83.3% 333μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	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	7.14% 1.07mg	52% 7.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	62.7% 627mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	79.4% 0.71mg	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	353% 28.2mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	432% 6477mg	55.6% 833mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	1.4% 51.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Cookies, chocolate, made with rice cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of Pancakes, whole wheat, dry mix, incomplete versus 14 oz of Cookies, chocolate, made with rice cereal 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 Cookies, chocolate, made with rice cereal:

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 2.2 times more Vitamin B2, 2.2 times more Vitamin B3 and 3.5 times more Vitamin B9 than Cookies, chocolate, made with rice cereal.
• While 14 oz of Cookies, chocolate, made with rice cereal contain 2.9 times more Vitamin B6, more Vitamin B12, 7.3 times more Vitamin E and 3.6 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Cookies, chocolate, made with rice cereal provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Pancakes, whole wheat, dry mix, incomplete as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pancakes, whole wheat, dry mix, incomplete vs Cookies, chocolate, made with rice cereal:

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 4.9 times more Calcium, 1.6 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 8.2 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium, 7.8 times more Sodium and 2.4 times more Zinc than Cookies, chocolate, made with rice cereal.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 4.9 times more Fiber and 3.3 times more Protein than Cookies, chocolate, made with rice cereal.
• While 14 oz of Cookies, chocolate, made with rice cereal contain 1.3 times more Energy, 14.7 times more Fat, more Saturated Fat, 8.6 times more Omega 3, 11.9 times more Omega 6 and 3.8 times more Sugars than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Cookies, chocolate, made with rice cereal offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6