Comparing Nutrients in 5 ounces Blanched Almonds VS Pancakes, whole wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%

Macro Nutrients

	Blanched Almonds	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	29% 836kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	1.93% 1.87g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	81% 105g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	20.6% 15g	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	0% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	29.5% 11g	38g per day for Men 19-50 years
Protein	54% 30.3g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pancakes, whole wheat, 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	22.6% 0.27mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	12.4% 0.16mg	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	17.4% 69.5μg	29.8% 119μg	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	224% 33.7mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	33.5% 335mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	44.7% 0.4mg	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	58% 4.65mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	97% 682mg	160% 1118mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	154% 2313mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Pancakes, whole wheat, dry mix, incomplete per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Pancakes, whole wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Pancakes, whole wheat, dry mix, incomplete:

• 5 ounces of Blanched Almonds have 88 times more Vitamin E than Pancakes, whole wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole wheat, dry mix, incomplete contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Pancakes, whole wheat, dry mix, incomplete provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Pancakes, whole wheat, dry mix, incomplete:

• 5 ounces of Blanched Almonds have 1.5 times more Calcium, 3.6 times more Copper, 3.2 times more Magnesium, 1.8 times more Potassium and 1.8 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole wheat, dry mix, incomplete contain 2.2 times more Iron, 1.6 times more Phosphorus, 5.9 times more Selenium and 85.9 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.7 times more Energy, 39.8 times more Fat, more Saturated Fat, 51.3 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole wheat, dry mix, incomplete contain 4 times more Carbohydrate and 2.3 times more Sugars than Blanched Almonds.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 in five ounces.