Comparing Nutrients in 300 calories Pancakes, whole wheat, dry mix, incomplete VS Crackers, toast thins, low sodium

Weight per 300 calories

• Pancakes, whole wheat, dry mix, incomplete: 85.7g
• Crackers, toast thins, low sodium: 68g

Crackers, toast thins, low sodium have 1.3 times more energy per unit of mass than Pancakes, whole wheat, dry mix, incomplete, which is very high in comparison to other foods. Pancakes, whole wheat, dry mix, incomplete having high energy density.

Which food has more nutrients per 300 calories - Pancakes, whole wheat, dry mix, incomplete or Crackers, toast thins, low sodium?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	35.3% 46g	130g per day for Men 19-50 years
Sugars	12.4% 9.03g	12% 8.76g	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	18% 6.77g	17.3% 6.6g	38g per day for Men 19-50 years
Protein	16% 9.03g	7.8% 4.38g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.098mg	16% 0.21mg	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	18% 72μg	5.6% 22.4μg	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	1.54% 0.23mg	7.65% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.79% 0.94μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	13.5% 135mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	23% 0.21mg	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	76% 6.1mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	NA	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	97% 676mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	9.28% 315mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	93% 1399mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.24% 9g	0.15% 5.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pancakes, whole wheat, dry mix, incomplete vs Crackers, toast thins, low sodium:

• Pancakes, whole wheat, dry mix, incomplete have 1.3 times more Vitamin B1, 8.9 times more Vitamin B2, 2.7 times more Vitamin B3 and 3.2 times more Vitamin B9 than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2.1 times more Vitamin B6, 5 times more Vitamin E and 19.9 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pancakes, whole wheat, dry mix, incomplete vs Crackers, toast thins, low sodium:

• Pancakes, whole wheat, dry mix, incomplete have more Calcium, 2.6 times more Iron, 3.7 times more Phosphorus, 1.5 times more Potassium and 11.6 times more Sodium than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 1.9 times more Selenium than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Copper, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pancakes, whole wheat, dry mix, incomplete have 1.4 times more Carbohydrate and 2.1 times more Protein than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 9.7 times more Fat, more Saturated Fat, 42.6 times more Omega 3 and 25.1 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Energy, Sugars and Fiber per 300 kcal.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.