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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Almonds	Recommended Dietary Allowance
Energy	48% 1389kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	47% 15g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	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	82.5% 31.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Almonds	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.3mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	83.3% 333μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	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	62.7% 627mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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	353% 28.2mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	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	447% 3131mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	432% 6477mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	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 1.9 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.9 times more Vitamin B9 than Almonds.
• While Almonds contain 1.3 times more Vitamin B2 and 94.9 times more Vitamin E than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

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

• Pancakes, whole wheat, dry mix, incomplete have 1.9 times more Iron, 1.6 times more Phosphorus, 4.6 times more Selenium and 1632 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Calcium, 3.6 times more Copper, 3.2 times more Magnesium, 2 times more Potassium and 1.9 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.

Comparison of macro-nutrients per 14 ounces:

• Pancakes, whole wheat, dry mix, incomplete have 6 times more Omega 3, 3.4 times more Carbohydrate and 2.4 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, 37.8 times more Fat, more Saturated Fat, 51.1 times more Omega 6, 1.6 times more Fiber and 2 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.