Comparing Nutrients in 1 pound Almonds VS Pancakes, buckwheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Almonds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	91% 2626kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	6.22% 2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	25.2% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	249% 323g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	45% 32.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	101% 38.6g	38g per day for Men 19-50 years
Protein	171% 96g	88.3% 49.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pancakes, buckwheat, 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	77.5% 0.93mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	153% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	60% 240μg	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	775% 116mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	122% 1220mg	216% 2159mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	209% 1.9mg	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	210% 17mg	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	327% 7.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	592% 4141mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	108% 59.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	207% 3103mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.1% 41.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Pancakes, buckwheat, dry mix, incomplete:

• Almonds have 4.6 times more Vitamin B2 and 53.4 times more Vitamin E than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 2.6 times more Vitamin B1, 3.2 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Almonds as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Pancakes, buckwheat, dry mix, incomplete:

• Almonds have 2.5 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 2.3 times more Potassium and 1.2 times more Zinc than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 1.8 times more Calcium, 1.3 times more Iron, 1.9 times more Phosphorus, 3.2 times more Selenium and 684 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.7 times more Energy, 18.5 times more Fat, 8.7 times more Saturated Fat, 13 times more Omega 6, 1.5 times more Fiber and 1.9 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 18 times more Omega 3, 3.3 times more Carbohydrate and 1.7 times more Sugars than Almonds.
• Both Almonds as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.