Comparing Nutrients in 1 kilogram Pancakes, whole wheat, dry mix, incomplete VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Crackers, water biscuits	Recommended Dietary Allowance
Energy	121% 3500kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	73.6% 71.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	560% 728g	130g per day for Men 19-50 years
Sugars	145% 105g	0% 0g	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	187% 71g	38g per day for Men 19-50 years
Protein	188% 105g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Crackers, water biscuits	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	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	493% 79mg	72% 11.5mg	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	31.5% 0.41mg	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	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	158% 1580mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	148% 1.33mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	47.6% 200mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	569% 313μg	55μg per day for Men 19-50 years
Sodium	1088% 16320mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	2.84% 105g	2.97% 110g	3700g per day for Men 19-50 years

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

• Pancakes, whole wheat, dry mix, incomplete have 3.6 times more Vitamin B1, 24.2 times more Vitamin B2, 6.8 times more Vitamin B3, 2.8 times more Vitamin B6 and 3.5 times more Vitamin B9 than Crackers, water biscuits.
• While Crackers, water biscuits contain 1.6 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, water biscuits have similar amounts of Vitamin E per 1 kg.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, water biscuits 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, water biscuits:

• Pancakes, whole wheat, dry mix, incomplete have more Calcium, 2.1 times more Copper, more Iron, 4.2 times more Magnesium, 7.9 times more Phosphorus, 3.7 times more Potassium, 2.9 times more Sodium and 2.5 times more Zinc than Crackers, water biscuits.
• While Crackers, water biscuits contain 1.6 times more Selenium than Pancakes, whole wheat, dry mix, incomplete.

Comparison of macro-nutrients per 1 kilogram:

• Pancakes, whole wheat, dry mix, incomplete have more Sugars and 1.5 times more Protein than Crackers, water biscuits.
• While Crackers, water biscuits contain 5.4 times more Fat, 5.8 times more Omega 3 and 9.8 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, water biscuits have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, water biscuits have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.