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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Dried Beechnuts	Recommended Dietary Allowance
Energy	48% 1389kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	102% 133g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	NA	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	NA	38g per day for Men 19-50 years
Protein	74.6% 41.8g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Dried Beechnuts	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.3mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	209% 2.7mg	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	112% 448μg	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	68.4% 61.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Dried Beechnuts	Recommended Dietary Allowance
Calcium	62.7% 627mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	295% 2.66mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	231% 5.32mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	NA	55μg per day for Men 19-50 years
Sodium	432% 6477mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Pancakes, whole wheat, dry mix, incomplete versus 14 oz of Dried Beechnuts 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 Dried Beechnuts:

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2 and 9 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Pancakes, whole wheat, dry mix, incomplete.
• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Pancakes, whole wheat, dry mix, incomplete as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 158 times more Calcium, 2.9 times more Iron, more Magnesium, more Phosphorus, 42.9 times more Sodium and 4.6 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.4 times more Copper and 2.8 times more Potassium than Pancakes, whole wheat, dry mix, incomplete.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.6 times more Energy, 37.9 times more Fat, more Saturated Fat, 94.4 times more Omega 3 and 76.3 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• 14 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6