Comparing Nutrients in 5 ounces Pancakes, whole-wheat, dry mix, incomplete VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

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

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	17% 488kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	17.2% 2.93g	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	37% 48g	130g per day for Men 19-50 years
Sugars	NA	30.6% 22g	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	NA	5.97% 2.27g	38g per day for Men 19-50 years
Protein	32.4% 18g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.2% 0.81mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	4.14% 0.054mg	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	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.04% 4.54mg	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	14.4% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	63.6% 636mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	7.24% 0.065mg	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	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	11.2% 0.26mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	134% 2011mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	2% 74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pancakes, whole-wheat, dry mix, incomplete vs Pie, apple, commercially prepared, enriched flour:

• Pancakes, whole-wheat, dry mix, incomplete have 20.3 times more Vitamin B1, 40.1 times more Vitamin B2, 25.7 times more Vitamin B3, 6.3 times more Vitamin B5, 6 times more Vitamin B6 and 3 times more Vitamin B9 than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 16 times more Vitamin A and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Pancakes, whole-wheat, dry mix, incomplete vs Pie, apple, commercially prepared, enriched flour:

• Pancakes, whole-wheat, dry mix, incomplete have 40.8 times more Calcium, 12.2 times more Copper, 17.4 times more Iron, 14.9 times more Magnesium, 12.3 times more Manganese, 32.6 times more Phosphorus, 6.8 times more Potassium, 38 times more Selenium, 7.1 times more Sodium and 12.3 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 5.9 times more Water than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 5 ounces:

• Pancakes, whole-wheat, dry mix, incomplete have 1.5 times more Energy, 2.1 times more Carbohydrate and 6.7 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 7.3 times more Fat, 15.6 times more Saturated Fat, 4.1 times more Omega 3 and 3.6 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.