Comparing Nutrients in 5 ounces Pancakes, whole-wheat, dry mix, incomplete VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	17% 488kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	24% 4.1g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.2% 0.81mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	3.7% 0.048mg	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	8.15% 32.6μg	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	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	63.6% 636mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	10.6% 0.095mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	18.5% 0.43mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	134% 2011mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	1.96% 72.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole-wheat, dry mix, incomplete VS Pie, blueberry, prepared from recipe per 5 oz

Compare the macro and micronutrient content in 5 oz of Pancakes, whole-wheat, dry mix, incomplete versus 5 oz of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pancakes, whole-wheat, dry mix, incomplete vs Pie, blueberry, prepared from recipe:

• 5 ounces of Pancakes, whole-wheat, dry mix, incomplete have 3.7 times more Vitamin B1, 8.2 times more Vitamin B2, 5.7 times more Vitamin B3, 6 times more Vitamin B5, 6.7 times more Vitamin B6 and 3.6 times more Vitamin B9 than Pie, blueberry, prepared from recipe.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Pancakes, whole-wheat, dry mix, incomplete vs Pie, blueberry, prepared from recipe:

• 5 ounces of Pancakes, whole-wheat, dry mix, incomplete have 64.1 times more Calcium, 8.4 times more Copper, 6.4 times more Iron, 13 times more Magnesium, 7.5 times more Manganese, 26.1 times more Phosphorus, 8.9 times more Potassium, 5.1 times more Selenium, 7.7 times more Sodium and 9.8 times more Zinc than Pie, blueberry, prepared from recipe.
• 5 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pancakes, whole-wheat, dry mix, incomplete have 1.4 times more Energy, 2.1 times more Carbohydrate and 4.7 times more Protein than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 7.9 times more Fat, 11.9 times more Saturated Fat, 6.3 times more Omega 3 and 5 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• 5 ounces of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3