Comparing Nutrients in 5 ounces Muffins, oat bran VS Pancakes, buckwheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Muffins, oat bran	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	13% 383kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	7.88% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	77.7% 101g	130g per day for Men 19-50 years
Sugars	16% 11.7g	14% 10.2g	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	17% 6.52g	31.7% 12g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	47.8% 0.62mg	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	31.5% 126μg	18.8% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	6.24% 0.94mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.4μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	65.4% 0.59mg	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	74.4% 5.95mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	53% 223mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	102% 2.35mg	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	76% 533mg	185% 1294mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	33.8% 18.6μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	64.6% 970mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, oat bran VS Pancakes, buckwheat, dry mix, incomplete per 5 oz

Compare the macro and micronutrient content in 5 oz of Muffins, oat bran versus 5 oz of Pancakes, buckwheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Muffins, oat bran vs Pancakes, buckwheat, dry mix, incomplete:

• 5 ounces of Muffins, oat bran have 2.4 times more Vitamin B5, 1.7 times more Vitamin B9, 1.4 times more Vitamin E and 4.3 times more Vitamin K than Pancakes, buckwheat, dry mix, incomplete.
• While 5 oz of Pancakes, buckwheat, dry mix, incomplete contain 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 9.8 times more Vitamin B3 and 2.7 times more Vitamin B6 than Muffins, oat bran.
• Both Muffins, oat bran as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Muffins, oat bran vs Pancakes, buckwheat, dry mix, incomplete:

• 5 ounces of Muffins, oat bran have 1.6 times more Manganese and 1.6 times more Potassium than Pancakes, buckwheat, dry mix, incomplete.
• While 5 oz of Pancakes, buckwheat, dry mix, incomplete contain 7.6 times more Calcium, 1.3 times more Copper, 2.4 times more Phosphorus, 1.7 times more Sodium and 1.4 times more Zinc than Muffins, oat bran.
• Both Muffins, oat bran and Pancakes, buckwheat, dry mix, incomplete contain similar levels of Iron, Magnesium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Muffins, oat bran have 2.7 times more Fat, 2.5 times more Saturated Fat, 8.5 times more Omega 3 and 3.9 times more Omega 6 than Pancakes, buckwheat, dry mix, incomplete.
• While 5 oz of Pancakes, buckwheat, dry mix, incomplete contain 1.3 times more Energy, 1.5 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Muffins, oat bran.
• Both Muffins, oat bran and Pancakes, buckwheat, dry mix, incomplete offer comparable quantities of Sugars per five ounces.