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

Weight per 500 calories

• Muffins, wheat bran, dry mix: 126g
• Pancakes, buckwheat, dry mix, incomplete: 147g

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

Which food has more nutrients per 500 calories - Muffins, wheat bran, dry mix or Pancakes, buckwheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Muffins, wheat bran, dry mix	7%	25%	68%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Muffins, wheat bran, dry mix	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	2% 0.65g	32g per day for Men 19-50 years
Omega 3	8.52% 0.14g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	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	71% 92g	80.7% 105g	130g per day for Men 19-50 years
Sugars	NA	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	NA	33% 12.5g	38g per day for Men 19-50 years
Protein	16% 8.96g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Muffins, wheat bran, dry mix	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	38% 0.45mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	37.6% 6.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	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	27% 107μg	19.5% 78μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.68% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, wheat bran, dry mix	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	57% 4.55mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	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	86.6% 606mg	192% 1343mg	700mg per day for Men 19-50 years
Potassium	7.43% 253mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	59% 884mg	67% 1006mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.16% 6.06g	0.36% 13.4g	3700g per day for Men 19-50 years

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

• Muffins, wheat bran, dry mix have 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 1.8 times more Vitamin B1 and 1.8 times more Vitamin B6 than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Muffins, wheat bran, dry mix as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

• Muffins, wheat bran, dry mix have 1.4 times more Manganese than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 15.4 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium and 2 times more Zinc than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Muffins, wheat bran, dry mix have 3.8 times more Fat, 5.7 times more Saturated Fat, 1.7 times more Omega 3 and 1.6 times more Omega 6 than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 1.8 times more Protein than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Muffins, wheat bran, dry mix as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.