Comparing Nutrients in 300 calories Blanched Almonds VS Pancakes, whole wheat, dry mix, incomplete

Weight per 300 calories

• Blanched Almonds: 50.8g
• Pancakes, whole wheat, dry mix, incomplete: 85.7g

Blanched Almonds have 1.7 times more energy per 100g than Pancakes, whole wheat, dry mix, incomplete. It has very high energy density when compared to other foods. Pancakes, whole wheat, dry mix, incomplete having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%

Macro Nutrients

	Blanched Almonds	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	27.5% 26.7g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.96% 0.015g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	49% 63.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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	0% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	18% 6.77g	38g per day for Men 19-50 years
Protein	19.4% 11g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	8.1% 0.097mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	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	6.23% 25μg	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	80.5% 12mg	1.54% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.79% 0.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	12% 120mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	21% 1.67mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	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	35% 245mg	97% 676mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	9.28% 315mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	93% 1399mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.24% 9g	3700g per day for Men 19-50 years

Blanched Almonds VS Pancakes, Whole Wheat, Dry Mix, Incomplete Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Blanched Almonds vs Pancakes, whole wheat, dry mix, incomplete:

• 300 calories of Blanched Almonds have 52.2 times more Vitamin E than Pancakes, whole wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole wheat, dry mix, incomplete contain 3.5 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.9 times more Vitamin B9 than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B6
• 300 calories of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Pancakes, whole wheat, dry mix, incomplete:

• 300 calories of Blanched Almonds have 2.1 times more Copper and 1.9 times more Magnesium than Pancakes, whole wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole wheat, dry mix, incomplete contain 3.7 times more Iron, 2.8 times more Phosphorus, 10 times more Selenium and 144.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Pancakes, whole wheat, dry mix, incomplete contain similar levels of Calcium, Potassium and Zinc per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 23.6 times more Fat, more Saturated Fat, 30.4 times more Omega 6 and 1.2 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole wheat, dry mix, incomplete contain 6.7 times more Carbohydrate, 3.8 times more Sugars and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Pancakes, whole wheat, dry mix, incomplete offer comparable quantities of Energy per 300 calories.
• 300 calories of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 in 300 calories.