Comparing Nutrients in 1 pound Crackers, toast thins, low sodium VS Pancakes, whole wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%

Macro Nutrients

	Crackers, toast thins, low sodium	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	69% 2005kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	75.4% 73g	6.17% 6g	97g per day for Men 19-50 years
Saturated Fat	45.7% 14.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	275% 4.4g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	6.43% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	259% 336g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	66% 47.8g	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	116% 44g	94% 36g	38g per day for Men 19-50 years
Protein	52.2% 29.3g	85.3% 47.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	312% 4.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	39.8% 0.52mg	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	37.4% 150μg	95% 381μg	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	0% 0mg	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	51% 7.67mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	0% 0mg	71.7% 717mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	143% 1.3mg	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	197% 15.8mg	403% 32.3mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	91% 381mg	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	172% 1207mg	511% 3579mg	700mg per day for Men 19-50 years
Potassium	41% 1388mg	49% 1669mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	53.5% 803mg	494% 7403mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	1% 37g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Pancakes, whole wheat, dry mix, incomplete per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, toast thins, low sodium versus 1 lb of Pancakes, whole wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, toast thins, low sodium vs Pancakes, whole wheat, dry mix, incomplete:

• 1 pound of Crackers, toast thins, low sodium has 2.7 times more Vitamin B6, 6.3 times more Vitamin E and 25.1 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole wheat, dry mix, incomplete contains 7 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Pancakes, whole wheat, dry mix, incomplete provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, toast thins, low sodium as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, toast thins, low sodium vs Pancakes, whole wheat, dry mix, incomplete:

• 1 pound of Crackers, toast thins, low sodium has 1.2 times more Magnesium and 2.4 times more Selenium than Pancakes, whole wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole wheat, dry mix, incomplete contains more Calcium, 2 times more Iron, 3 times more Phosphorus and 9.2 times more Sodium than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Pancakes, whole wheat, dry mix, incomplete contain similar levels of Copper, Potassium and Zinc per one pound.
• 1 pound of Crackers, toast thins, low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, toast thins, low sodium has 1.3 times more Energy, 12.2 times more Fat, more Saturated Fat, 53.8 times more Omega 3, 31.7 times more Omega 6, 1.2 times more Sugars and 1.2 times more Fiber than Pancakes, whole wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole wheat, dry mix, incomplete contains 1.6 times more Protein than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Pancakes, whole wheat, dry mix, incomplete offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6