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

Macros Ratio

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

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Navel Oranges	Recommended Dietary Allowance
Energy	121% 3500kcal	17% 490kcal	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	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	96% 125g	130g per day for Men 19-50 years
Sugars	145% 105g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	208% 79g	58% 22g	38g per day for Men 19-50 years
Protein	188% 105g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	493% 79mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	158% 1580mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	0% 0μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.84% 105g	23.2% 860g	3700g per day for Men 19-50 years

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

• Pancakes, whole wheat, dry mix, incomplete have 5.8 times more Vitamin B1, 17.5 times more Vitamin B2, 18.6 times more Vitamin B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.8 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel 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 Navel 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 Navel Oranges:

• Pancakes, whole wheat, dry mix, incomplete have 3.7 times more Calcium, 7.3 times more Copper, 54.7 times more Iron, 7.6 times more Magnesium, 34.3 times more Phosphorus, 2.2 times more Potassium, more Selenium, 1632 times more Sodium and 20.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.2 times more Water than Pancakes, whole wheat, dry mix, incomplete.

Comparison of macro-nutrients per 1 kilogram:

• Pancakes, whole wheat, dry mix, incomplete have 7.1 times more Energy, 8.8 times more Fat, 2 times more Omega 3, 10.5 times more Omega 6, 5.9 times more Carbohydrate, 1.2 times more Sugars, 3.6 times more Fiber and 11.6 times more Protein than Raw Navel Oranges.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.