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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Pancakes, whole wheat, dry mix, incomplete have 7 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 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.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Vitamin B1 per 1 lb.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

• Pancakes, whole wheat, dry mix, incomplete have 1.6 times more Protein than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 1.3 times more Energy, 12.2 times more Fat, more Saturated Fat, 53.8 times more Omega 3 and 31.7 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Carbohydrate, Sugars and Fiber per 1 lb.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.