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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Oranges with Peel	Recommended Dietary Allowance
Energy	121% 3500kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	119% 155g	130g per day for Men 19-50 years
Sugars	145% 105g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	188% 105g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	493% 79mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Oranges with Peel	Recommended Dietary Allowance
Calcium	158% 1580mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	33.3% 140mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1088% 16320mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.84% 105g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Pancakes, whole wheat, dry mix, incomplete versus 1 kg of Oranges with Peel 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 Oranges with Peel :

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 4 times more Vitamin B1, 17.9 times more Vitamin B2, 15.8 times more Vitamin B3, 1.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel 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
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 2.3 times more Calcium, 5 times more Copper, 8.9 times more Iron, 6 times more Magnesium, 35.9 times more Phosphorus, 1.9 times more Potassium, 27.1 times more Selenium, 816 times more Sodium and 14.9 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7.8 times more Water than Pancakes, whole wheat, dry mix, incomplete.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 5.6 times more Energy, 4.8 times more Carbohydrate, 1.8 times more Fiber and 8.1 times more Protein than Oranges with Peel .
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.