Comparing Nutrients in 500 calories Pancakes, whole-wheat, dry mix, incomplete VS Pie, blueberry, prepared from recipe

Weight per 500 calories

• Pancakes, whole-wheat, dry mix, incomplete: 145g
• Pie, blueberry, prepared from recipe: 204g

Pancakes, whole-wheat, dry mix, incomplete have 1.4 times more energy per 100g than Pie, blueberry, prepared from recipe. It has high energy density when compared to other foods. Pie, blueberry, prepared from recipe having above average energy density.

Discover which food has more nutrients per 500 calories - Pancakes, whole-wheat, dry mix, incomplete or Pie, blueberry, prepared from recipe?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	18.6% 5.94g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	34.7% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	52.6% 68.4g	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	33.2% 18.6g	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	0.45% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	15.2% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.06% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	5.34% 0.069mg	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	11.7% 47μg	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	1.6% 1.43mg	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

	Pancakes, whole-wheat, dry mix, incomplete	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	65.3% 653mg	1.43% 14.3mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	15% 0.14mg	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	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	26.6% 0.61mg	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	8.75% 61.2mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	138% 2063mg	25% 378mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	2.82% 104g	3700g per day for Men 19-50 years

Pancakes, Whole-wheat, Dry Mix, Incomplete VS Pie, Blueberry, Prepared From Recipe Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pancakes, whole-wheat, dry mix, incomplete or Pie, blueberry, prepared from recipe?

Lets compare vitamin content per 500 calories of Pancakes, whole-wheat, dry mix, incomplete vs Pie, blueberry, prepared from recipe:

• 500 calories of Pancakes, whole-wheat, dry mix, incomplete have 2.6 times more Vitamin B1, 5.8 times more Vitamin B2, 4 times more Vitamin B3, 4.3 times more Vitamin B5, 4.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Pie, blueberry, prepared from recipe.
• 500 calories of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Pancakes, whole-wheat, dry mix, incomplete vs Pie, blueberry, prepared from recipe:

• 500 calories of Pancakes, whole-wheat, dry mix, incomplete have 45.7 times more Calcium, 6 times more Copper, 4.5 times more Iron, 9.3 times more Magnesium, 5.3 times more Manganese, 18.6 times more Phosphorus, 6.3 times more Potassium, 3.7 times more Selenium, 5.5 times more Sodium and 7 times more Zinc than Pie, blueberry, prepared from recipe.
• 500 calories of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pancakes, whole-wheat, dry mix, incomplete have 1.5 times more Carbohydrate and 3.4 times more Protein than Pie, blueberry, prepared from recipe.
• While 500 kcal of Pie, blueberry, prepared from recipe contain 11.1 times more Fat, 16.8 times more Saturated Fat, 8.8 times more Omega 3 and 7.1 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Pie, blueberry, prepared from recipe offer comparable quantities of Energy per 500 calories.
• 500 calories of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Pie, blueberry, prepared from recipe provide inadequate amounts of Protein