Comparing Nutrients in 300 calories Pancakes, buckwheat, dry mix, incomplete VS Almonds

Weight per 300 calories

• Pancakes, buckwheat, dry mix, incomplete: 88.2g
• Almonds: 51.8g

Almonds have 1.7 times more energy per unit of mass than Pancakes, buckwheat, dry mix, incomplete, which is very high in comparison to other foods. Pancakes, buckwheat, dry mix, incomplete having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	8.6% 11g	130g per day for Men 19-50 years
Sugars	8.77% 6.36g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	17% 6.48g	38g per day for Men 19-50 years
Protein	17% 9.6g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.32% 0.37mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.7% 46.8μg	5.7% 22.8μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.82% 0.42mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.65μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Almonds	Recommended Dietary Allowance
Calcium	42% 420mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	40.7% 0.37mg	59.4% 0.53mg	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	52% 4.17mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	115% 806mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	40.2% 604mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.22% 8.03g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Pancakes, buckwheat, dry mix, incomplete have 4.5 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 5.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Almonds.
• While Almonds contain 2.7 times more Vitamin B2 and 31.4 times more Vitamin E than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Pancakes, buckwheat, dry mix, incomplete vs Almonds:

• Pancakes, buckwheat, dry mix, incomplete have 3 times more Calcium, 2.2 times more Iron, 1.3 times more Manganese, 3.2 times more Phosphorus, 5.4 times more Selenium, 1164.8 times more Sodium and 1.4 times more Zinc than Almonds.
• While Almonds contain 1.5 times more Copper and 1.4 times more Potassium than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Almonds have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pancakes, buckwheat, dry mix, incomplete have 5.6 times more Carbohydrate and 2.8 times more Sugars than Almonds.
• While Almonds contain 10.9 times more Fat, 5.1 times more Saturated Fat and 7.7 times more Omega 6 than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Almonds have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.