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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Potato Skin	17%	1%	82%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Potato Skin	Recommended Dietary Allowance
Energy	121% 3500kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	1.9% 0.32g	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% 124g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	188% 105g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Potato Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	493% 79mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	158% 1580mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	NA	262% 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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1088% 16320mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.84% 105g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Pancakes, whole wheat, dry mix, incomplete versus 1 kg of Potato Skin 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 Potato Skin:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 18.8 times more Vitamin B1, 23.6 times more Vitamin B2, 7.6 times more Vitamin B3 and 4.9 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.1 times more Vitamin B6 and 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 Potato Skin have insufficient amounts of Vitamin B1
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 5.3 times more Calcium, 2.2 times more Iron, 3.7 times more Magnesium, 20.8 times more Phosphorus, 63.3 times more Selenium, 163.2 times more Sodium and 4.7 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.5 times more Copper and 7.9 times more Water than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Potato Skin contain similar levels of Potassium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pancakes, whole wheat, dry mix, incomplete has 6 times more Energy, 6 times more Carbohydrate, 3.2 times more Fiber and 4.1 times more Protein than Potato Skin.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.