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

Weight per 500 calories

• Pancakes, buckwheat, dry mix, incomplete: 147g
• Pancakes, whole-wheat, dry mix, incomplete: 145g

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

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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	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	4.1% 3.97g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.65g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	8.17% 1.4g	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	80.7% 105g	79.4% 103g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	33% 12.5g	NA	38g per day for Men 19-50 years
Protein	28.6% 16g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	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	66.4% 0.8mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6.02mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	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	19.5% 78μg	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	4.7% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.68% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	70% 700mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	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	87% 6.96mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	66.5% 279mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	192% 1343mg	162% 1137mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	67% 1006mg	138% 2063mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.35% 12.8g	3700g per day for Men 19-50 years

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

• Pancakes, buckwheat, dry mix, incomplete have 2 times more Vitamin B6 than Pancakes, whole-wheat, dry mix, incomplete.
• While Pancakes, whole-wheat, dry mix, incomplete contain 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Vitamin B1 per 500 kcal.
• Both Pancakes, buckwheat, dry mix, incomplete 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 Pancakes, buckwheat, dry mix, incomplete vs Pancakes, whole-wheat, dry mix, incomplete:

• Pancakes, buckwheat, dry mix, incomplete have 1.8 times more Magnesium and 1.3 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• While Pancakes, whole-wheat, dry mix, incomplete contain 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 1.4 times more Potassium, 2.9 times more Selenium and 2.1 times more Sodium than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pancakes, buckwheat, dry mix, incomplete have 1.7 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.