Comparing Nutrients in 1 kilogram Pancakes, whole wheat, dry mix, incomplete VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	121% 3500kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	132% 42g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	136% 177g	130g per day for Men 19-50 years
Sugars	145% 105g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	208% 79g	276% 105g	38g per day for Men 19-50 years
Protein	188% 105g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Almonds	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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	493% 79mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	158% 1580mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	NA	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1088% 16320mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	2.84% 105g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Pancakes, whole wheat, dry mix, incomplete versus 1 kg of Oil Roasted Almonds 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 Oil Roasted Almonds:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 4.3 times more Vitamin B1, 2.2 times more Vitamin B3 and 3.1 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 96.2 times more Vitamin E than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Oil Roasted Almonds provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin E
• Both Pancakes, whole wheat, dry mix, incomplete as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Pancakes, whole wheat, dry mix, incomplete vs Oil Roasted Almonds:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 1.9 times more Iron, 1.7 times more Phosphorus, 4.6 times more Selenium and 1632 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.8 times more Calcium, 3.4 times more Copper, 3.3 times more Magnesium, 1.9 times more Potassium and 1.9 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 4.2 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.7 times more Energy, 41.8 times more Fat, more Saturated Fat, 56.1 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 6
• Both Pancakes, whole wheat, dry mix, incomplete as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.