Comparing Nutrients in 1 pound Pancakes, whole-wheat, dry mix, incomplete VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	54% 1560kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	8.36% 3.18g	38g per day for Men 19-50 years
Protein	104% 58g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.6mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	378% 4.9mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	204% 2037mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	429% 6436mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.08% 40g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pancakes, whole-wheat, dry mix, incomplete vs Cooked Ripe Red Tomatoes:

• Pancakes, whole-wheat, dry mix, incomplete have 15.8 times more Vitamin B1, 49.2 times more Vitamin B2, 12.7 times more Vitamin B3, 5.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 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 Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Pancakes, whole-wheat, dry mix, incomplete vs Cooked Ripe Red Tomatoes:

• Pancakes, whole-wheat, dry mix, incomplete have 40.8 times more Calcium, 7.5 times more Copper, 11.5 times more Iron, 11.6 times more Magnesium, 21.3 times more Manganese, 27.9 times more Phosphorus, 2 times more Potassium, 76 times more Selenium, 129 times more Sodium and 14 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 10.7 times more Water than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 1 pound:

• Pancakes, whole-wheat, dry mix, incomplete have 19.1 times more Energy, 13.6 times more Fat, 15 times more Omega 3, 13.7 times more Omega 6, 17.7 times more Carbohydrate and 13.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.