Comparing Nutrients in 300 calories Whole Wheat French Bread VS Pancakes, whole wheat, dry mix, incomplete

Weight per 300 calories

• Whole Wheat French Bread: 126g
• Pancakes, whole wheat, dry mix, incomplete: 85.7g

Pancakes, whole wheat, dry mix, incomplete have 1.5 times more energy per unit of mass than Whole Wheat French or Vienna Bread, which is high in comparison to other foods. Whole Wheat French Bread having above average energy density.

Discover which food has more nutrients per 300 calories - Whole Wheat French Bread or Pancakes, whole wheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%

Macro Nutrients

	Whole Wheat French Bread	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.96% 0.015g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	49% 63.5g	130g per day for Men 19-50 years
Sugars	0% 0g	12.4% 9.03g	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	14% 5.27g	18% 6.77g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Pancakes, whole wheat, 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	54.6% 0.66mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	42.3% 6.77mg	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	15.4% 0.2mg	7.5% 0.098mg	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	30% 121μg	18% 72μg	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	2.5% 0.38mg	1.54% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.73% 0.88μg	0.79% 0.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	5.27% 52.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	27% 0.24mg	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	11.8% 0.94mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.3mg	17% 72mg	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	28.5% 200mg	97% 676mg	700mg per day for Men 19-50 years
Potassium	6% 205mg	9.28% 315mg	3400mg per day for Men 19-50 years
Selenium	71.7% 39.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	93% 1399mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.46mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.24% 9g	3700g per day for Men 19-50 years

Whole Wheat French Bread VS Pancakes, Whole Wheat, Dry Mix, Incomplete Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Wheat French Bread or Pancakes, whole wheat, dry mix, incomplete?

Lets compare vitamin content per 300 calories of Whole Wheat French Bread vs Pancakes, whole wheat, dry mix, incomplete:

• 300 calories of Whole Wheat French Bread have 1.9 times more Vitamin B1, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Pancakes, whole wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole wheat, dry mix, incomplete contain 2.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Whole Wheat French Bread vs Pancakes, whole wheat, dry mix, incomplete:

• 300 calories of Whole Wheat French Bread have 2.4 times more Selenium than Pancakes, whole wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole wheat, dry mix, incomplete contain 2.6 times more Calcium, 6.5 times more Iron, 3.4 times more Phosphorus, 1.5 times more Potassium and 3 times more Sodium than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Pancakes, whole wheat, dry mix, incomplete contain similar levels of Copper, Magnesium and Zinc per 300 calories.
• 300 calories of Whole Wheat French Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Pancakes, whole wheat, dry mix, incomplete contain more Sugars and 1.3 times more Fiber than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Pancakes, whole wheat, dry mix, incomplete offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Whole Wheat French or Vienna Bread as well as Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.