Comparing Nutrients in 500 calories Pie, apple, commercially prepared, enriched flour VS Pancakes, whole-wheat, dry mix, incomplete

Weight per 500 calories

• Pie, apple, commercially prepared, enriched flour: 211g
• Pancakes, whole-wheat, dry mix, incomplete: 145g

Pancakes, whole-wheat, dry mix, incomplete have 1.5 times more energy per unit of mass than Pie, apple, commercially prepared, enriched flour, which is high in comparison to other foods. Pie, apple, commercially prepared, enriched flour having above average energy density.

Discover which food has more nutrients per 500 calories - Pie, apple, commercially prepared, enriched flour or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	4.9% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	79.4% 103g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	8.9% 3.38g	NA	38g per day for Men 19-50 years
Protein	7.16% 4g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	0.32% 2.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.92% 0.059mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.55mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.02% 0.25mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.17% 0.08mg	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	14.2% 57μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.88% 0.021μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.15% 7.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	90% 0.81mg	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	12% 0.95mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.8mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	141% 3.25mg	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	7.23% 50.6mg	162% 1137mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	3.84% 2.1μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	28.3% 424mg	138% 2063mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.35% 12.8g	3700g per day for Men 19-50 years

Pie, Apple, Commercially Prepared, Enriched Flour VS Pancakes, Whole-wheat, Dry Mix, Incomplete Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, apple, commercially prepared, enriched flour or Pancakes, whole-wheat, dry mix, incomplete?

Lets compare vitamin content per 500 calories of Pie, apple, commercially prepared, enriched flour vs Pancakes, whole-wheat, dry mix, incomplete:

• 500 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 14 times more Vitamin B1, 27.6 times more Vitamin B2, 17.7 times more Vitamin B3, 4.3 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Pie, apple, commercially prepared, enriched flour.
• 500 calories of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Pie, apple, commercially prepared, enriched flour as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Pie, apple, commercially prepared, enriched flour vs Pancakes, whole-wheat, dry mix, incomplete:

• 500 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 28.1 times more Calcium, 8.4 times more Copper, 12 times more Iron, 10.2 times more Magnesium, 8.5 times more Manganese, 22.4 times more Phosphorus, 4.7 times more Potassium, 26.2 times more Selenium, 4.9 times more Sodium and 8.4 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• 500 calories of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, apple, commercially prepared, enriched flour have 10.6 times more Fat, 22.6 times more Saturated Fat, 6 times more Omega 3 and 5.2 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• While 500 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 1.4 times more Carbohydrate and 4.6 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pancakes, whole-wheat, dry mix, incomplete offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie, apple, commercially prepared, enriched flour provide inadequate amounts of Protein
• 500 calories of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6