Comparing Nutrients in 5 ounces Pancakes, whole wheat, dry mix, incomplete VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	17% 496kcal	21.5% 624kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	28.3% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	50% 16g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	69% 89.7g	130g per day for Men 19-50 years
Sugars	20.6% 15g	79% 57g	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	29.5% 11g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	26.7% 15g	8.18% 4.58g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	31.4% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	35.8% 0.46mg	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	29.8% 119μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	2.55% 0.38mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	22.4% 224mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	28.3% 0.26mg	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	126% 10mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	NA	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	160% 1118mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	154% 2313mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Cookies, chocolate, made with rice cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Pancakes, whole wheat, dry mix, incomplete versus 5 oz of Cookies, chocolate, made with rice cereal 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 Cookies, chocolate, made with rice cereal:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 2.2 times more Vitamin B2, 2.2 times more Vitamin B3 and 3.5 times more Vitamin B9 than Cookies, chocolate, made with rice cereal.
• While 5 oz of Cookies, chocolate, made with rice cereal contain 2.9 times more Vitamin B6, more Vitamin B12, 7.3 times more Vitamin E and 3.6 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Cookies, chocolate, made with rice cereal provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Pancakes, whole wheat, dry mix, incomplete as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pancakes, whole wheat, dry mix, incomplete vs Cookies, chocolate, made with rice cereal:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 4.9 times more Calcium, 1.6 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 8.2 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium, 7.8 times more Sodium and 2.4 times more Zinc than Cookies, chocolate, made with rice cereal.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 4.9 times more Fiber and 3.3 times more Protein than Cookies, chocolate, made with rice cereal.
• While 5 oz of Cookies, chocolate, made with rice cereal contain 1.3 times more Energy, 14.7 times more Fat, more Saturated Fat, 8.6 times more Omega 3, 11.9 times more Omega 6 and 3.8 times more Sugars than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Cookies, chocolate, made with rice cereal offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6