Comparing Nutrients in 500 calories Pancakes, whole-wheat, dry mix, incomplete VS Tomatoes in Juice with Salt

Weight per 500 calories

• Pancakes, whole-wheat, dry mix, incomplete: 145g
• Tomatoes in Juice with Salt: 3125g

Pancakes, whole-wheat, dry mix, incomplete have 21.5 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Pancakes, whole-wheat, dry mix, incomplete or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	18% 3.03g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	NA	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	156% 59.4g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	65.3% 653mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	92% 2.13mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	138% 2063mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pancakes, whole-wheat, dry mix, incomplete vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 215 times more Vitamin A, 21.7 times more Vitamin B1, 2.3 times more Vitamin B3, 3.4 times more Vitamin B5, 10.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Pancakes, whole-wheat, dry mix, incomplete vs Tomatoes in Juice with Salt:

• Pancakes, whole-wheat, dry mix, incomplete have 1.5 times more Manganese, 2.1 times more Phosphorus and 2.5 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 9.2 times more Potassium, 1.7 times more Sodium, 1.3 times more Zinc and 231.5 times more Water than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.6 times more Fat, 2.9 times more Omega 3, 3.6 times more Omega 6 and 1.3 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.