Comparing Nutrients in 14 ounces Pie, apple, prepared from recipe VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Pie, apple, prepared from recipe	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	36.3% 1052kcal	47% 1365kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.6g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	217% 282g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	17% 9.53g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	188% 2.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.5% 4.9mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	69.3% 0.9mg	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	24% 95μg	81.4% 325μg	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	7.5% 6.75mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	178% 1782mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	247% 2.22mg	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	55.6% 4.45mg	389% 31mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	386% 8.87mg	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	16% 111mg	443% 3104mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	52% 1766mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	274% 151μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	375% 5632mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.94% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, prepared from recipe VS Pancakes, whole-wheat, dry mix, incomplete per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, apple, prepared from recipe versus 14 oz of Pancakes, whole-wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie, apple, prepared from recipe vs Pancakes, whole-wheat, dry mix, incomplete:

• 14 oz of Pancakes, whole-wheat, dry mix, incomplete contain 3.8 times more Vitamin B1, 10.1 times more Vitamin B2, 5.5 times more Vitamin B3, 8.1 times more Vitamin B5, 7.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Pie, apple, prepared from recipe.
• 14 ounces of Pie, apple, prepared from recipe have insufficient amounts of Vitamin B5
• Both Pie, apple, prepared from recipe as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Pie, apple, prepared from recipe vs Pancakes, whole-wheat, dry mix, incomplete:

• 14 oz of Pancakes, whole-wheat, dry mix, incomplete contain 64.1 times more Calcium, 10.6 times more Copper, 7 times more Iron, 14.9 times more Magnesium, 12.1 times more Manganese, 27.9 times more Phosphorus, 5.6 times more Potassium, 4.9 times more Selenium, 6.7 times more Sodium and 10.3 times more Zinc than Pie, apple, prepared from recipe.
• 14 ounces of Pie, apple, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, apple, prepared from recipe have 8.3 times more Fat, 12.5 times more Saturated Fat, 6.8 times more Omega 3 and 5.5 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• While 14 oz of Pancakes, whole-wheat, dry mix, incomplete contain 1.3 times more Energy, 1.9 times more Carbohydrate and 5.3 times more Protein than Pie, apple, prepared from recipe.
• 14 ounces of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3