Comparing Nutrients in 1 kilogram Pancakes, whole wheat, dry mix, incomplete VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	121% 3500kcal	152% 4420kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	101% 32.3g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	606% 9.7g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	450% 76.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	520% 677g	130g per day for Men 19-50 years
Sugars	145% 105g	178% 129g	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	255% 97g	38g per day for Men 19-50 years
Protein	188% 105g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	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	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	493% 79mg	233% 37.2mg	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	235% 3.05mg	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	82.5% 330μg	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	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	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	230% 276μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	158% 1580mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	341% 3.07mg	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	435% 34.8mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	243% 1020mg	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	380% 2660mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	90% 3060mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	838% 461μg	55μg per day for Men 19-50 years
Sodium	1088% 16320mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	2.84% 105g	2.2% 81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pancakes, whole wheat, dry mix, incomplete vs Crackers, toast thins, low sodium:

• Pancakes, whole wheat, dry mix, incomplete have 7 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2.7 times more Vitamin B6, 6.3 times more Vitamin E and 25.1 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Vitamin B1 per 1 kg.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pancakes, whole wheat, dry mix, incomplete vs Crackers, toast thins, low sodium:

• Pancakes, whole wheat, dry mix, incomplete have more Calcium, 2 times more Iron, 3 times more Phosphorus, 1.2 times more Potassium and 9.2 times more Sodium than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2.4 times more Selenium than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Copper, Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pancakes, whole wheat, dry mix, incomplete have 1.6 times more Protein than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 1.3 times more Energy, 12.2 times more Fat, more Saturated Fat, 53.8 times more Omega 3 and 31.7 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Carbohydrate, Sugars and Fiber per 1 kg.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.