Comparing Nutrients in 500 calories Pancakes, whole wheat, dry mix, incomplete VS Crackers, water biscuits

Weight per 500 calories

• Pancakes, whole wheat, dry mix, incomplete: 143g
• Crackers, water biscuits: 130g

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 Crackers, water biscuits?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Crackers, water biscuits	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	8.46% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	18% 3.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	73% 95g	130g per day for Men 19-50 years
Sugars	20.7% 15g	0% 0g	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	29.7% 11.3g	24.3% 9.24g	38g per day for Men 19-50 years
Protein	27% 15g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Crackers, water biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.5% 11.3mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	4.1% 0.053mg	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	30% 120μg	7.8% 31.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.57% 0.39mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	1.95% 2.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	22.6% 226mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	19.2% 0.17mg	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	127% 10mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	161% 1127mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	49.4% 27μg	74% 40.8μg	55μg per day for Men 19-50 years
Sodium	155% 2331mg	49.6% 743mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.39% 14.3g	3700g per day for Men 19-50 years

Pancakes, Whole Wheat, Dry Mix, Incomplete VS Crackers, Water Biscuits Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pancakes, whole wheat, dry mix, incomplete or Crackers, water biscuits?

Lets compare vitamin content per 500 calories of Pancakes, whole wheat, dry mix, incomplete vs Crackers, water biscuits:

• 500 calories of Pancakes, whole wheat, dry mix, incomplete have 3.9 times more Vitamin B1, 26.5 times more Vitamin B2, 7.5 times more Vitamin B3, 3.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Crackers, water biscuits.
• 500 calories of Crackers, water biscuits have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Pancakes, whole wheat, dry mix, incomplete vs Crackers, water biscuits:

• 500 calories of Pancakes, whole wheat, dry mix, incomplete have more Calcium, 2.3 times more Copper, more Iron, 4.6 times more Magnesium, 8.7 times more Phosphorus, 4.1 times more Potassium, 3.1 times more Sodium and 2.8 times more Zinc than Crackers, water biscuits.
• While 500 kcal of Crackers, water biscuits contain 1.5 times more Selenium than Pancakes, whole wheat, dry mix, incomplete.
• 500 calories of Crackers, water biscuits lack sufficient amounts of Calcium, Iron, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pancakes, whole wheat, dry mix, incomplete have more Sugars, 1.2 times more Fiber and 1.6 times more Protein than Crackers, water biscuits.
• While 500 kcal of Crackers, water biscuits contain 8.9 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, water biscuits offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 6
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, water biscuits provide inadequate amounts of Omega 3 in 500 calories.