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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Brazilnuts	Recommended Dietary Allowance
Energy	48% 1389kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	200% 64g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	36% 46.6g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	12.8% 9.25g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.3mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	62.7% 627mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	NA	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	432% 6477mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	146% 16mg	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 Brazilnuts per 14 oz

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

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 25.6 times more Vitamin B2, 26.8 times more Vitamin B3 and 3.8 times more Vitamin B9 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.6 times more Vitamin B1 and 20.9 times more Vitamin E than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Brazilnuts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Pancakes, whole wheat, dry mix, incomplete as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 2.9 times more Iron and 544 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 6.1 times more Copper, 4.5 times more Magnesium, 1.8 times more Potassium, 100.9 times more Selenium and 2.5 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Brazilnuts contain similar levels of Calcium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pancakes, whole wheat, dry mix, incomplete have 6.3 times more Carbohydrate and 4.5 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.9 times more Energy, 50.8 times more Fat, more Saturated Fat, 2 times more Omega 3, 101.1 times more Omega 6 and 1.4 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Brazilnuts offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6