Comparing Nutrients in 1 kilogram Pancakes, whole wheat, dry mix, incomplete VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	121% 3500kcal	152% 4400kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	199% 194g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	353% 113g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	487% 633g	130g per day for Men 19-50 years
Sugars	145% 105g	556% 403g	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	208% 79g	42% 16g	38g per day for Men 19-50 years
Protein	188% 105g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Cookies, chocolate, made with rice cereal	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	289% 3.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	493% 79mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	252% 3.28mg	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	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	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	18% 2.7mg	131% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	158% 1580mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	200% 1.8mg	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	889% 71mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	137% 960mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	66.8% 2270mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	1088% 16320mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	2.84% 105g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Cookies, chocolate, made with rice cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Pancakes, whole wheat, dry mix, incomplete versus 1 kg of Cookies, chocolate, made with rice cereal 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 Cookies, chocolate, made with rice cereal:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 2.2 times more Vitamin B2, 2.2 times more Vitamin B3 and 3.5 times more Vitamin B9 than Cookies, chocolate, made with rice cereal.
• While 1 kg of Cookies, chocolate, made with rice cereal contains 2.9 times more Vitamin B6, more Vitamin B12, 7.3 times more Vitamin E and 3.6 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Cookies, chocolate, made with rice cereal provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Pancakes, whole wheat, dry mix, incomplete as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pancakes, whole wheat, dry mix, incomplete vs Cookies, chocolate, made with rice cereal:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 4.9 times more Calcium, 1.6 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 8.2 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium, 7.8 times more Sodium and 2.4 times more Zinc than Cookies, chocolate, made with rice cereal.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 4.9 times more Fiber and 3.3 times more Protein than Cookies, chocolate, made with rice cereal.
• While 1 kg of Cookies, chocolate, made with rice cereal contains 1.3 times more Energy, 14.7 times more Fat, more Saturated Fat, 8.6 times more Omega 3, 11.9 times more Omega 6 and 3.8 times more Sugars than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Cookies, chocolate, made with rice cereal offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6