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

Weight per 300 calories

• Pancakes, buckwheat, dry mix, incomplete: 88.2g
• Pancakes, whole-wheat, dry mix, incomplete: 87.2g

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

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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	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	2.46% 2.4g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.64% 0.026g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	48.4% 63g	47.6% 62g	130g per day for Men 19-50 years
Sugars	8.77% 6.36g	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	19.7% 7.5g	NA	38g per day for Men 19-50 years
Protein	17% 9.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	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	40% 0.48mg	41.4% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.32% 0.37mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	11.7% 46.8μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.82% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	42% 420mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	40.7% 0.37mg	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	52% 4.17mg	85.5% 6.84mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	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	115% 806mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	40.2% 604mg	82.5% 1238mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.22% 8.03g	0.21% 7.67g	3700g per day for Men 19-50 years

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

• Pancakes, buckwheat, dry mix, incomplete have 2 times more Vitamin B6 than Pancakes, whole-wheat, dry mix, incomplete.
• While Pancakes, whole-wheat, dry mix, incomplete contain 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Vitamin B1 per 300 kcal.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

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

• Pancakes, buckwheat, dry mix, incomplete have 1.8 times more Magnesium and 1.3 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• While Pancakes, whole-wheat, dry mix, incomplete contain 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 1.4 times more Potassium, 2.9 times more Selenium and 2.1 times more Sodium than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pancakes, buckwheat, dry mix, incomplete have 1.7 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.