Comparing Nutrients in 1 pound Pancakes, whole-wheat, dry mix, incomplete VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	54% 1560kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	119% 154g	130g per day for Men 19-50 years
Sugars	NA	98% 71g	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	NA	19% 7.26g	38g per day for Men 19-50 years
Protein	104% 58g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.6mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	378% 4.9mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	13.3% 0.17mg	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	93% 372μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	204% 2037mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	23% 0.21mg	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	445% 35.6mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	36% 0.83mg	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	507% 3547mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	429% 6436mg	60.8% 912mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	1.08% 40g	6.4% 237g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pancakes, whole-wheat, dry mix, incomplete vs Pie, apple, commercially prepared, enriched flour:

• Pancakes, whole-wheat, dry mix, incomplete have 20.3 times more Vitamin B1, 40.1 times more Vitamin B2, 25.7 times more Vitamin B3, 6.3 times more Vitamin B5, 6 times more Vitamin B6 and 3 times more Vitamin B9 than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 16 times more Vitamin A and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Pancakes, whole-wheat, dry mix, incomplete vs Pie, apple, commercially prepared, enriched flour:

• Pancakes, whole-wheat, dry mix, incomplete have 40.8 times more Calcium, 12.2 times more Copper, 17.4 times more Iron, 14.9 times more Magnesium, 12.3 times more Manganese, 32.6 times more Phosphorus, 6.8 times more Potassium, 38 times more Selenium, 7.1 times more Sodium and 12.3 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 5.9 times more Water than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 1 pound:

• Pancakes, whole-wheat, dry mix, incomplete have 1.5 times more Energy, 2.1 times more Carbohydrate and 6.7 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 7.3 times more Fat, 15.6 times more Saturated Fat, 4.1 times more Omega 3 and 3.6 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.