Comparing Nutrients in 1 kilogram Pie, blueberry, commercially prepared VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Pie, blueberry, commercially prepared	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	80% 2320kcal	119% 3440kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	52.5% 16.8g	7.63% 2.44g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	34% 5.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	546% 710g	130g per day for Men 19-50 years
Sugars	136% 99g	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	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	32% 18g	229% 128g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	49% 440μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	474% 5.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	833% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	175% 2.27mg	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	67.5% 270μg	205% 820μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	0% 0mg	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	69.3% 10.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	87.5% 105μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	8% 80mg	449% 4490mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	622% 5.6mg	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	37.5% 3mg	980% 78.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	972% 22.4mg	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	33% 230mg	1117% 7820mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	131% 4450mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	691% 380μg	55μg per day for Men 19-50 years
Sodium	191% 2870mg	946% 14190mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	14% 525g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS Pancakes, whole-wheat, dry mix, incomplete per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, blueberry, commercially prepared versus 1 kg of Pancakes, whole-wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie, blueberry, commercially prepared vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 kilogram of Pie, blueberry, commercially prepared has 22 times more Vitamin A and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 kg of Pancakes, whole-wheat, dry mix, incomplete contains 56.9 times more Vitamin B1, 36.1 times more Vitamin B2, 22.6 times more Vitamin B3, 5.5 times more Vitamin B5, 6.1 times more Vitamin B6 and 3 times more Vitamin B9 than Pie, blueberry, commercially prepared.
• 1 kilogram of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, blueberry, commercially prepared as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie, blueberry, commercially prepared vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 kg of Pancakes, whole-wheat, dry mix, incomplete contains 56.1 times more Calcium, 12.2 times more Copper, 26.1 times more Iron, 20.8 times more Magnesium, 12.7 times more Manganese, 34 times more Phosphorus, 8.9 times more Potassium, 27.1 times more Selenium, 4.9 times more Sodium and 12.3 times more Zinc than Pie, blueberry, commercially prepared.
• 1 kilogram of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, blueberry, commercially prepared has 6.7 times more Fat, 6.9 times more Saturated Fat, 8 times more Omega 3 and 5.7 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 kg of Pancakes, whole-wheat, dry mix, incomplete contains 1.5 times more Energy, 2 times more Carbohydrate and 7.1 times more Protein than Pie, blueberry, commercially prepared.
• 1 kilogram of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3