Comparing Nutrients in 500 calories Pancakes, whole wheat, dry mix, incomplete VS Canned Orange Juice

Weight per 500 calories

• Pancakes, whole wheat, dry mix, incomplete: 143g
• Canned Orange Juice: 1064g

Pancakes, whole wheat, dry mix, incomplete have 7.4 times more energy per 100g than Canned Orange Juice. It has high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 500 calories - Pancakes, whole wheat, dry mix, incomplete or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	1.7% 0.29g	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	90% 117g	130g per day for Men 19-50 years
Sugars	20.7% 15g	129% 93g	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	35.7% 26g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 43g	g per day for Men 19-50 years
Fiber	29.7% 11.3g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	27% 15g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.5% 11.3mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	25.4% 0.33mg	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	64% 255μg	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	356% 320mg	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	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Canned Orange Juice	Recommended Dietary Allowance
Calcium	22.6% 226mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	9.7% 0.22mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	49.4% 27μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	155% 2331mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.41% 15g	25.2% 933g	3700g per day for Men 19-50 years

Pancakes, Whole Wheat, Dry Mix, Incomplete VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pancakes, whole wheat, dry mix, incomplete or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Pancakes, whole wheat, dry mix, incomplete vs Canned Orange Juice:

• 500 calories of Pancakes, whole wheat, dry mix, incomplete have 1.4 times more Vitamin B1, 5.7 times more Vitamin B2 and 5.3 times more Vitamin B3 than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain more Vitamin A, 2 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 5.5 times more Vitamin E than Pancakes, whole wheat, dry mix, incomplete.
• 500 calories of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Pancakes, whole wheat, dry mix, incomplete as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Pancakes, whole wheat, dry mix, incomplete vs Canned Orange Juice:

• 500 calories of Pancakes, whole wheat, dry mix, incomplete have 2.1 times more Calcium, 1.7 times more Copper, 9.5 times more Iron, 6.2 times more Phosphorus, 25.5 times more Selenium, 54.8 times more Sodium and 5.5 times more Zinc than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 3.7 times more Potassium and 62.2 times more Water than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Canned Orange Juice contain similar levels of Magnesium per 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pancakes, whole wheat, dry mix, incomplete have 3.5 times more Fiber and 2.1 times more Protein than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 6.2 times more Sugars than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Pancakes, whole wheat, dry mix, incomplete as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.