Comparing Nutrients in 500 calories Blanched Almonds VS Pancakes, whole-wheat, dry mix, incomplete

Weight per 500 calories

• Blanched Almonds: 84.7g
• Pancakes, whole-wheat, dry mix, incomplete: 145g

Blanched Almonds have 1.7 times more energy per 100g than Pancakes, whole-wheat, dry mix, incomplete. It has very high energy density when compared to other foods. Pancakes, whole-wheat, dry mix, incomplete having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Blanched Almonds	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	46% 44.5g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	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	12% 16g	79.4% 103g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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	0% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	13.5% 0.16mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	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	10.4% 41.5μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	20% 200mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	34.7% 2.78mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	58.2% 408mg	162% 1137mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	138% 2063mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.35% 12.8g	3700g per day for Men 19-50 years

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

• Pancakes, whole-wheat, dry mix, incomplete contain 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 4.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

• Blanched Almonds have 1.5 times more Magnesium than Pancakes, whole-wheat, dry mix, incomplete.
• While Pancakes, whole-wheat, dry mix, incomplete contain 3.3 times more Calcium, 4.1 times more Iron, 2.1 times more Manganese, 2.8 times more Phosphorus, 20.4 times more Selenium and 128.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Copper, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 20.4 times more Fat, 9.4 times more Saturated Fat and 12.5 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• While Pancakes, whole-wheat, dry mix, incomplete contain 6.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Energy and Protein per 500 kcal.
• Both Blanched Almonds as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.