Comparing Nutrients in 5 ounces Pancakes, whole wheat, dry mix, incomplete VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	17% 496kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	14.3% 4.57g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	86% 1.37g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	63.8% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	73.8% 96g	130g per day for Men 19-50 years
Sugars	20.6% 15g	25.2% 18.3g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	26.7% 15g	16.3% 9.14g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	33% 5.28mg	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	33.3% 0.43mg	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	11.7% 46.8μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	22.4% 224mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	48.4% 0.44mg	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	61.7% 4.93mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	34.4% 145mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	154% 2313mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pancakes, whole wheat, dry mix, incomplete vs Crackers, toast thins, low sodium:

• Pancakes, whole wheat, dry mix, incomplete have 7 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2.7 times more Vitamin B6, 6.3 times more Vitamin E and 25.1 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Vitamin B1 per 5 oz.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pancakes, whole wheat, dry mix, incomplete vs Crackers, toast thins, low sodium:

• Pancakes, whole wheat, dry mix, incomplete have more Calcium, 2 times more Iron, 3 times more Phosphorus, 1.2 times more Potassium and 9.2 times more Sodium than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2.4 times more Selenium than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Copper, Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pancakes, whole wheat, dry mix, incomplete have 1.6 times more Protein than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 1.3 times more Energy, 12.2 times more Fat, more Saturated Fat, 53.8 times more Omega 3 and 31.7 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Carbohydrate, Sugars and Fiber per 5 oz.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.