Comparing Nutrients in 500 calories Pancakes, whole wheat, dry mix, incomplete VS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 500 calories

• Pancakes, whole wheat, dry mix, incomplete: 143g
• Rolls, hamburger, whole grain white, calcium-fortified: 196g

Pancakes, whole wheat, dry mix, incomplete have 1.4 times more energy per 100g than Rolls, hamburger, whole grain white, calcium-fortified. It has high energy density when compared to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Discover which food has more nutrients per 500 calories - Pancakes, whole wheat, dry mix, incomplete or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	7.05% 6.84g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	7.13% 2.3g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	12.5% 2.13g	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	70% 91g	130g per day for Men 19-50 years
Sugars	20.7% 15g	25% 18.2g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	27% 15g	32.6% 18.2g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Rolls, hamburger, whole grain white, calcium-fortified	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	85.5% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.5% 11.3mg	57% 9.1mg	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	15.7% 0.2mg	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	68.6% 275μg	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	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	22.6% 226mg	45.7% 457mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	39% 0.35mg	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	63.5% 5.08mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	17.7% 74.5mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.8mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	49.4% 27μg	50% 27.5μg	55μg per day for Men 19-50 years
Sodium	155% 2331mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	36.5% 4mg	11mg per day for Men 19-50 years
Water	0.41% 15g	2.05% 76g	3700g per day for Men 19-50 years

Pancakes, Whole Wheat, Dry Mix, Incomplete VS Rolls, Hamburger, Whole Grain White, Calcium-fortified Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pancakes, whole wheat, dry mix, incomplete or Rolls, hamburger, whole grain white, calcium-fortified?

Lets compare vitamin content per 500 calories of Pancakes, whole wheat, dry mix, incomplete vs Rolls, hamburger, whole grain white, calcium-fortified:

• 500 calories of Pancakes, whole wheat, dry mix, incomplete have 2.1 times more Vitamin B2 and 1.2 times more Vitamin B3 than Rolls, hamburger, whole grain white, calcium-fortified.
• While 500 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Rolls, hamburger, whole grain white, calcium-fortified 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 Rolls, hamburger, whole grain white, calcium-fortified:

• 500 calories of Pancakes, whole wheat, dry mix, incomplete have 2 times more Iron, 1.6 times more Magnesium, 3.8 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Sodium than Rolls, hamburger, whole grain white, calcium-fortified.
• While 500 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 2 times more Calcium and 1.7 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Copper and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pancakes, whole wheat, dry mix, incomplete have 2.5 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• While 500 kcal of Rolls, hamburger, whole grain white, calcium-fortified contain 10.3 times more Omega 3 and 6.2 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Rolls, hamburger, whole grain white, calcium-fortified offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6