Comparing Nutrients in 300 calories Muffins, wheat bran, dry mix VS Pancakes, buckwheat, dry mix, incomplete

Weight per 300 calories

• Muffins, wheat bran, dry mix: 75.8g
• Pancakes, buckwheat, dry mix, incomplete: 88.2g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Muffins, wheat bran, dry mix or Pancakes, buckwheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Muffins, wheat bran, dry mix	7%	25%	68%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Muffins, wheat bran, dry mix	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	6.96% 2.23g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.3g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	8.77% 6.36g	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% 7.5g	38g per day for Men 19-50 years
Protein	9.6% 5.38g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, wheat bran, dry mix	Pancakes, buckwheat, 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	22.7% 0.27mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	7.32% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	29.7% 0.39mg	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	16% 64.4μg	11.7% 46.8μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.82% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, wheat bran, dry mix	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	2.73% 27.3mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	40.7% 0.37mg	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	34% 2.73mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	88% 2mg	63.5% 1.46mg	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	52% 364mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	35.4% 530mg	40.2% 604mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.14mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.098% 3.64g	0.22% 8.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Muffins, wheat bran, dry mix vs Pancakes, buckwheat, dry mix, incomplete:

• Muffins, wheat bran, dry mix have 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 1.8 times more Vitamin B1 and 1.8 times more Vitamin B6 than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Muffins, wheat bran, dry mix as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Muffins, wheat bran, dry mix vs Pancakes, buckwheat, dry mix, incomplete:

• Muffins, wheat bran, dry mix have 1.4 times more Manganese than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 15.4 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium and 2 times more Zinc than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Muffins, wheat bran, dry mix have 3.8 times more Fat, 5.7 times more Saturated Fat, 1.7 times more Omega 3 and 1.6 times more Omega 6 than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 1.8 times more Protein than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Muffins, wheat bran, dry mix as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.