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

Weight per 500 calories

• Pancakes, whole-wheat, dry mix, incomplete: 145g
• Potato Skin: 862g

Pancakes, whole-wheat, dry mix, incomplete have 5.9 times more energy per 100g than Potato Skin. It has high energy density when compared to other foods. Raw Potato Skin having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Potato Skin	17%	1%	82%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	1.62% 0.28g	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	82.5% 107g	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	56.7% 21.6g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Potato Skin	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	158% 2.06mg	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	36.6% 147μg	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	109% 98mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	65.3% 653mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	405% 3.65mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	226% 5.2mg	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	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	138% 2063mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	19.4% 718g	3700g per day for Men 19-50 years

Pancakes, Whole-wheat, Dry Mix, Incomplete VS Potato Skin Nutrients Per 500 Kcal

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

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

• 500 calories of Pancakes, whole-wheat, dry mix, incomplete have 4.6 times more Vitamin B1 and 4.8 times more Vitamin B2 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 2.4 times more Vitamin B5, 6.2 times more Vitamin B6 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw Potato Skin 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 Potato Skin:

• 500 calories of Pancakes, whole-wheat, dry mix, incomplete have 2.5 times more Calcium, 3.5 times more Phosphorus, 21.4 times more Selenium and 23.9 times more Sodium than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 4.5 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 5.5 times more Potassium and 56.1 times more Water than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Potato Skin contain similar levels of Zinc per 500 calories.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• Both Pancakes, whole-wheat, dry mix, incomplete and Raw Potato Skin have similar amounts of macro-nutrients per 500 kcal
• Both Pancakes, whole-wheat, dry mix, incomplete and Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.