Comparing Nutrients in 1 kilogram Pancakes, whole wheat, dry mix, incomplete VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Canned Orange Juice	Recommended Dietary Allowance
Energy	121% 3500kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	84.7% 110g	130g per day for Men 19-50 years
Sugars	145% 105g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	208% 79g	7.9% 3g	38g per day for Men 19-50 years
Protein	188% 105g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	493% 79mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	24% 0.31mg	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	334% 301mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Canned Orange Juice	Recommended Dietary Allowance
Calcium	158% 1580mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	9.13% 0.21mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1088% 16320mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.84% 105g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Pancakes, whole wheat, dry mix, incomplete versus 1 kg of Canned Orange Juice 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 Canned Orange Juice:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 10.1 times more Vitamin B1, 42.6 times more Vitamin B2, 39.3 times more Vitamin B3, 3.7 times more Vitamin B6 and 3.5 times more Vitamin B9 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains more Vitamin C than Pancakes, whole wheat, dry mix, incomplete.
• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Pancakes, whole wheat, dry mix, incomplete as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Pancakes, whole wheat, dry mix, incomplete vs Canned Orange Juice:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 15.8 times more Calcium, 12.9 times more Copper, 71.1 times more Iron, 8.4 times more Magnesium, 46.4 times more Phosphorus, 2 times more Potassium, 190 times more Selenium, 408 times more Sodium and 41 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 8.4 times more Water than Pancakes, whole wheat, dry mix, incomplete.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 7.4 times more Energy, 6.7 times more Carbohydrate, 1.2 times more Sugars, 26.3 times more Fiber and 15.5 times more Protein than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Pancakes, whole wheat, dry mix, incomplete as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.