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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Roasted Almonds	Recommended Dietary Allowance
Energy	17% 488kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.2% 0.81mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	15% 0.19mg	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	29% 116μg	19.5% 78μg	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	226% 34mg	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, whole-wheat, dry mix, incomplete	Roasted Almonds	Recommended Dietary Allowance
Calcium	63.6% 636mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	173% 1.56mg	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	139% 11mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	138% 3.16mg	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	158% 1108mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	134% 2011mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Pancakes, whole-wheat, dry mix, incomplete have 7.4 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dry Roasted Almonds have similar amounts of Vitamin B2 per 5 oz.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

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

• Pancakes, whole-wheat, dry mix, incomplete have 1.7 times more Calcium, 2.1 times more Iron, 1.7 times more Phosphorus, 19 times more Selenium and 473 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Copper, 2.7 times more Magnesium, 1.6 times more Potassium and 1.7 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dry Roasted Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pancakes, whole-wheat, dry mix, incomplete have 3 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 35 times more Fat, 16.8 times more Saturated Fat, 22.5 times more Omega 6 and 1.6 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.