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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	48% 1389kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	54% 70g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.3mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	62.7% 627mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	0.3% 11g	3700g per day for Men 19-50 years

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

• Pancakes, whole wheat, dry mix, incomplete have 4.3 times more Vitamin B1, 2.2 times more Vitamin B3 and 3.1 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 96.2 times more Vitamin E than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Oil Roasted Almonds have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Oil Roasted 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 Oil Roasted Almonds:

• Pancakes, whole wheat, dry mix, incomplete have 1.9 times more Iron, 1.7 times more Phosphorus, 4.6 times more Selenium and 1632 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Calcium, 3.4 times more Copper, 3.3 times more Magnesium, 1.9 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 more Omega 3, 4.2 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 41.8 times more Fat, more Saturated Fat, 56.1 times more Omega 6, 1.3 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 Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.