Comparing Nutrients in 14 ounces Pancakes, whole wheat, dry mix, incomplete VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	48% 1389kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	200% 261g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	6.46% 4.7g	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	0.49% 0.36g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.3mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	26% 0.34mg	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	152% 607μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	62.7% 627mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	59% 0.53mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.24mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	432% 6477mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Pancakes, whole wheat, dry mix, incomplete versus 14 oz of Crackers, flavored, fish-shaped 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 Crackers, flavored, fish-shaped:

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 1.7 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B9, 13.6 times more Vitamin E and 25.2 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Pancakes, whole wheat, dry mix, incomplete vs Crackers, flavored, fish-shaped:

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 1.9 times more Calcium, 2.1 times more Copper, 1.6 times more Iron, 3.4 times more Magnesium, 4.7 times more Phosphorus, 1.6 times more Potassium, 4.8 times more Selenium, 1.7 times more Sodium and 1.5 times more Zinc than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 8.9 times more Sugars and 2.5 times more Fiber than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 1.3 times more Energy, 13.4 times more Fat, more Saturated Fat, 23.4 times more Omega 3 and 14.4 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, flavored, fish-shaped offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• 14 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6