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

Weight per 300 calories

• Muffins, wheat bran, dry mix: 75.8g
• Pancakes, whole-wheat, dry mix, incomplete: 87.2g

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

Discover which food has more nutrients per 300 calories - Muffins, wheat bran, dry mix or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Muffins, wheat bran, dry mix	7%	25%	68%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Muffins, wheat bran, dry mix	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	9.37% 9.1g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	6.96% 2.23g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	1.64% 0.026g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	2.95% 0.5g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	9.6% 5.38g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Muffins, wheat bran, dry mix	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	41.4% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	15.2% 0.2mg	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	18% 71.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, wheat bran, dry mix	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	2.73% 27.3mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	54.3% 0.49mg	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	85.5% 6.84mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	88% 2mg	84.8% 1.95mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	35.4% 530mg	82.5% 1238mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.14mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.098% 3.64g	0.21% 7.67g	3700g per day for Men 19-50 years

Muffins, Wheat Bran, Dry Mix VS Pancakes, Whole-wheat, Dry Mix, Incomplete Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Muffins, wheat bran, dry mix or Pancakes, whole-wheat, dry mix, incomplete?

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

• 300 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 1.8 times more Vitamin B1, 4.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, whole-wheat, dry mix, incomplete provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• Both Muffins, wheat bran, dry mix as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 14.4 times more Calcium, 3.2 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium, 2.4 times more Selenium, 2.3 times more Sodium and 1.5 times more Zinc than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, whole-wheat, dry mix, incomplete contain similar levels of Manganese per 300 calories.
• 300 calories of Muffins, wheat bran, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Muffins, wheat bran, dry mix have 6.9 times more Fat, 10.5 times more Saturated Fat and 2.7 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 2.1 times more Protein than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, whole-wheat, dry mix, incomplete offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 6
• Both Muffins, wheat bran, dry mix as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 in 300 calories.