Comparing Nutrients in 500 calories Muffins, oat bran VS Pancakes, buckwheat, dry mix, incomplete

Weight per 500 calories

• Muffins, oat bran: 185g
• Pancakes, buckwheat, dry mix, incomplete: 147g

Pancakes, buckwheat, dry mix, incomplete have 1.3 times more energy per unit of mass than Muffins, oat bran, which is high in comparison to other foods. Muffins, oat bran having high energy density.

Discover which food has more nutrients per 500 calories - Muffins, oat bran or Pancakes, buckwheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Muffins, oat bran	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	2% 0.65g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	8.17% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.4g	80.7% 105g	130g per day for Men 19-50 years
Sugars	21% 15.2g	14.6% 10.6g	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	22.4% 8.5g	33% 12.5g	38g per day for Men 19-50 years
Protein	23% 13g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	Pancakes, buckwheat, 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	40.4% 0.49mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.86% 0.78mg	37.6% 6.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	49.5% 0.64mg	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	41.2% 165μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.77% 0.019μg	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	8.15% 1.22mg	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	3.68% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	11.7% 117mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	68% 0.61mg	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	97% 7.78mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	69.2% 291mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	106% 2.44mg	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	99% 696mg	192% 1343mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	48.5% 728mg	67% 1006mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	1.75% 65g	0.36% 13.4g	3700g per day for Men 19-50 years

Muffins, Oat Bran VS Pancakes, Buckwheat, Dry Mix, Incomplete Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Muffins, oat bran or Pancakes, buckwheat, dry mix, incomplete?

Lets compare vitamin content per 500 calories of Muffins, oat bran vs Pancakes, buckwheat, dry mix, incomplete:

• 500 calories of Muffins, oat bran have 3.1 times more Vitamin B5, 2.1 times more Vitamin B9 and 5.5 times more Vitamin K than Pancakes, buckwheat, dry mix, incomplete.
• While 500 kcal of Pancakes, buckwheat, dry mix, incomplete contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 7.7 times more Vitamin B3 and 2.2 times more Vitamin B6 than Muffins, oat bran.
• 500 calories of Muffins, oat bran have insufficient amounts of Vitamin B3
• 500 calories of Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin K
• Both Muffins, oat bran as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Muffins, oat bran vs Pancakes, buckwheat, dry mix, incomplete:

• 500 calories of Muffins, oat bran have 2 times more Manganese and 2 times more Potassium than Pancakes, buckwheat, dry mix, incomplete.
• While 500 kcal of Pancakes, buckwheat, dry mix, incomplete contain 6 times more Calcium, 1.9 times more Phosphorus and 1.4 times more Sodium than Muffins, oat bran.
• Both Muffins, oat bran and Pancakes, buckwheat, dry mix, incomplete contain similar levels of Copper, Iron, Magnesium, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Muffins, oat bran have 3.5 times more Fat, 10.7 times more Omega 3, 4.9 times more Omega 6 and 1.4 times more Sugars than Pancakes, buckwheat, dry mix, incomplete.
• While 500 kcal of Pancakes, buckwheat, dry mix, incomplete contain 1.5 times more Fiber than Muffins, oat bran.
• Both Muffins, oat bran and Pancakes, buckwheat, dry mix, incomplete offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Pancakes, buckwheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6