Comparing Nutrients in 5 ounces Pancakes, special dietary, dry mix VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pancakes, special dietary, dry mix	10%	4%	86%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pancakes, special dietary, dry mix	Blanched Almonds	Recommended Dietary Allowance
Energy	17% 495kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	NA	37% 14g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Pancakes, special dietary, dry mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.7% 0.52mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.8% 0.3mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	12.5% 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	38% 152μg	17.4% 69.5μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, special dietary, dry mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	14% 140mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	162% 1.46mg	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	54% 4.32mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	113% 2.6mg	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	121% 845mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	64.7% 35.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	43% 646mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pancakes, special dietary, dry mix vs Blanched Almonds:

• Pancakes, special dietary, dry mix have 1.9 times more Vitamin B1 and 2.2 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Vitamin B2 and 3.1 times more Vitamin B6 than Pancakes, special dietary, dry mix.
• Both Pancakes, special dietary, dry mix and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Pancakes, special dietary, dry mix as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Pancakes, special dietary, dry mix vs Blanched Almonds:

• Pancakes, special dietary, dry mix have 1.2 times more Phosphorus, 7.8 times more Selenium and 24 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Calcium, 7.5 times more Copper, 5.7 times more Magnesium, 3.2 times more Manganese and 2.5 times more Zinc than Pancakes, special dietary, dry mix.
• Both Pancakes, special dietary, dry mix and Blanched Almonds have similar amounts of Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pancakes, special dietary, dry mix have 6.3 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 37.5 times more Fat, 19.6 times more Saturated Fat, 21.1 times more Omega 6 and 2.4 times more Protein than Pancakes, special dietary, dry mix.
• Both Pancakes, special dietary, dry mix as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.