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

Weight per 500 calories

• Muffins, wheat bran, dry mix: 126g
• Pancakes, whole-wheat, dry mix, incomplete: 145g

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

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

Macros Ratio

	Protein	Fat	Carbs
Muffins, wheat bran, dry mix	7%	25%	68%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Muffins, wheat bran, dry mix	Pancakes, whole-wheat, 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	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.52% 0.14g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	4.9% 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	79.4% 103g	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	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, wheat bran, dry mix	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.32% 2.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	25.4% 0.33mg	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	29.8% 119μg	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, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	90% 0.81mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	141% 3.25mg	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	162% 1137mg	700mg per day for Men 19-50 years
Potassium	7.43% 253mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	59% 884mg	138% 2063mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.16% 6.06g	0.35% 12.8g	3700g per day for Men 19-50 years

Muffins, Wheat Bran, Dry Mix VS Pancakes, Whole-wheat, Dry Mix, Incomplete Nutrients Per 500 Kcal

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

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

• 500 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 1.8 times more Vitamin B1, 4.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, whole-wheat, dry mix, incomplete provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• Both Muffins, wheat bran, dry mix as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 14.4 times more Calcium, 3.2 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium, 2.4 times more Selenium, 2.3 times more Sodium and 1.5 times more Zinc than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, whole-wheat, dry mix, incomplete contain similar levels of Manganese per 500 calories.
• 500 calories of Muffins, wheat bran, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Muffins, wheat bran, dry mix have 6.9 times more Fat, 10.5 times more Saturated Fat and 2.7 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• While 500 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 2.1 times more Protein than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Pancakes, whole-wheat, dry mix, incomplete offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 6
• Both Muffins, wheat bran, dry mix as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 in 500 calories.