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

Weight per 500 calories

• Pancakes, whole-wheat, dry mix, incomplete: 145g
• Navy Beans: 148g

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

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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Navy Beans	26%	4%	70%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	69.3% 90g	130g per day for Men 19-50 years
Sugars	NA	7.94% 5.76g	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	0% 0g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 4.94g	g per day for Men 19-50 years
Fiber	NA	59.7% 22.7g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Navy Beans	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	49% 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	29.8% 119μg	135% 540μg	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	NA	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Navy Beans	Recommended Dietary Allowance
Calcium	65.3% 653mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	137% 1.24mg	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	142% 11.4mg	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	91% 2.1mg	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	162% 1137mg	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	138% 2063mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.49% 18g	3700g per day for Men 19-50 years

Pancakes, Whole-wheat, Dry Mix, Incomplete VS Navy Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Pancakes, whole-wheat, dry mix, incomplete have 6.5 times more Vitamin B2 and 3 times more Vitamin B3 than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Navy Beans provide similar amounts of Vitamin B5 per 500 calories.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw Navy Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

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

• 500 calories of Pancakes, whole-wheat, dry mix, incomplete have 3 times more Calcium, 1.4 times more Iron, 1.5 times more Manganese, 1.9 times more Phosphorus, 3.4 times more Selenium and 278 times more Sodium than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.5 times more Copper, 1.7 times more Magnesium, 2.7 times more Potassium and 1.9 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Navy Beans contain 18.3 times more Omega 3 and 1.8 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Navy Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 500 calories.