Comparing Nutrients in 500 calories Muffins, wheat bran, dry mix VS Pancakes, special dietary, dry mix

Weight per 500 calories

• Muffins, wheat bran, dry mix: 126g
• Pancakes, special dietary, dry mix: 143g

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, special dietary, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Muffins, wheat bran, dry mix	7%	25%	68%
Pancakes, special dietary, dry mix	10%	4%	86%

Macro Nutrients

	Muffins, wheat bran, dry mix	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	2.07% 2g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	8.52% 0.14g	2.24% 0.036g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	16% 8.96g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Muffins, wheat bran, dry mix	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.96% 8.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	4.08% 0.053mg	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	38.3% 153μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, wheat bran, dry mix	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	22% 0.2mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	36% 0.83mg	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	122% 854mg	700mg per day for Men 19-50 years
Potassium	7.43% 253mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	65.4% 36μg	55μg per day for Men 19-50 years
Sodium	59% 884mg	43.6% 653mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.16% 6.06g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Muffins, wheat bran, dry mix have 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 6.7 times more Vitamin B6 than Pancakes, special dietary, dry mix.
• While Pancakes, special dietary, dry mix contain 1.4 times more Vitamin B9 than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, special dietary, dry mix have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Muffins, wheat bran, dry mix as well as Pancakes, special dietary, dry mix 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, special dietary, dry mix:

• Muffins, wheat bran, dry mix have 1.3 times more Copper, 1.6 times more Magnesium, 4.1 times more Manganese and 1.4 times more Sodium than Pancakes, special dietary, dry mix.
• While Pancakes, special dietary, dry mix contain 3.1 times more Calcium, 1.4 times more Phosphorus, 3.8 times more Potassium and 1.6 times more Selenium than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, special dietary, dry mix have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Muffins, wheat bran, dry mix have 7.6 times more Fat, 12.8 times more Saturated Fat, 3.8 times more Omega 3 and 2.7 times more Omega 6 than Pancakes, special dietary, dry mix.
• While Pancakes, special dietary, dry mix contain 1.4 times more Protein than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, special dietary, dry mix have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Muffins, wheat bran, dry mix as well as Pancakes, special dietary, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.