Comparing Nutrients in 1 pound Fresh Orange juice VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Fresh Orange juice	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	7.04% 204kcal	54% 1560kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	248% 322g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	215% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	378% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	79.2% 1.03mg	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	34% 136μg	93% 372μg	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	252% 227mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	5% 50mg	204% 2037mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	282% 2.54mg	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	11.3% 0.91mg	445% 35.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	441% 10mg	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	11% 77mg	507% 3547mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	429% 6436mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	11% 401g	1.08% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pancakes, whole-wheat, dry mix, incomplete per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice 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 Fresh Orange juice vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 pound of Fresh Orange juice has more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 6.3 times more Vitamin B1, 36.1 times more Vitamin B2, 16.9 times more Vitamin B3, 3.9 times more Vitamin B5, 5.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Orange juice.
• 1 pound of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 pound of Fresh Orange juice has 10 times more Water than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 40.8 times more Calcium, 12.7 times more Copper, 39.2 times more Iron, 9.5 times more Magnesium, 159.7 times more Manganese, 46 times more Phosphorus, 2.2 times more Potassium, 380 times more Selenium, 1419 times more Sodium and 39.2 times more Zinc than Raw Orange juice.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 7.6 times more Energy, 19.8 times more Omega 6, 6.8 times more Carbohydrate and 18.3 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Orange juice as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 in one pound.