Comparing Nutrients in 1 kilogram Pancakes, whole wheat, dry mix, incomplete VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Cauliflower	Recommended Dietary Allowance
Energy	121% 3500kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	145% 105g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	208% 79g	52.6% 20g	38g per day for Men 19-50 years
Protein	188% 105g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	493% 79mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	142% 1.84mg	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	210% 840μg	143% 570μg	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	536% 482mg	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	18% 2.7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Cauliflower	Recommended Dietary Allowance
Calcium	158% 1580mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	889% 71mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	67.4% 1.55mg	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	1127% 7890mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1088% 16320mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	2.84% 105g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Pancakes, whole wheat, dry mix, incomplete versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pancakes, whole wheat, dry mix, incomplete vs Cauliflower:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 7.9 times more Vitamin B1, 14.9 times more Vitamin B2, 15.6 times more Vitamin B3 and 1.5 times more Vitamin B9 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.6 times more Vitamin B6, more Vitamin C and 14.1 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin C and Vitamin K
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Pancakes, whole wheat, dry mix, incomplete vs Cauliflower:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 7.2 times more Calcium, 7.3 times more Copper, 16.9 times more Iron, 5.6 times more Magnesium, 17.9 times more Phosphorus, 1.2 times more Potassium, 31.7 times more Selenium, 54.4 times more Sodium and 6.1 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 8.8 times more Water than Pancakes, whole wheat, dry mix, incomplete.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 14 times more Energy, 14.9 times more Carbohydrate, 5.5 times more Sugars, 4 times more Fiber and 5.5 times more Protein than Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.