Comparing Nutrients in 1 kilogram Pancakes, whole wheat, dry mix, incomplete VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Oranges	7%	2%	91%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Oranges	Recommended Dietary Allowance
Energy	121% 3500kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.47% 0.15g	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	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	90% 118g	130g per day for Men 19-50 years
Sugars	145% 105g	129% 94g	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	63% 24g	38g per day for Men 19-50 years
Protein	188% 105g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	493% 79mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	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	Oranges	Recommended Dietary Allowance
Calcium	158% 1580mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	50% 0.45mg	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	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	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1088% 16320mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.84% 105g	23.4% 868g	3700g per day for Men 19-50 years

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

• Pancakes, whole wheat, dry mix, incomplete have 4.5 times more Vitamin B1, 22.4 times more Vitamin B2, 28 times more Vitamin B3, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Pancakes, whole wheat, dry mix, incomplete vs Oranges:

• Pancakes, whole wheat, dry mix, incomplete have 4 times more Calcium, 6.3 times more Copper, 71.1 times more Iron, 8.4 times more Magnesium, 56.4 times more Phosphorus, 2 times more Potassium, 38 times more Selenium, more Sodium and 23.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8.3 times more Water than Pancakes, whole wheat, dry mix, incomplete.

Comparison of macro-nutrients per 1 kilogram:

• Pancakes, whole wheat, dry mix, incomplete have 7.4 times more Energy, 11 times more Fat, 2.6 times more Omega 3, 13.4 times more Omega 6, 6.3 times more Carbohydrate, 3.3 times more Fiber and 11.2 times more Protein than Raw Oranges.
• Both Pancakes, whole wheat, dry mix, incomplete and Raw Oranges have similar amounts of Sugars per 1 kg.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.