Comparing Nutrients in 5 ounces Pancakes, whole wheat, dry mix, incomplete VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Crackers, water biscuits	Recommended Dietary Allowance
Energy	17% 496kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	79.4% 103g	130g per day for Men 19-50 years
Sugars	20.6% 15g	0% 0g	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	26.5% 10g	38g per day for Men 19-50 years
Protein	26.7% 15g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Crackers, water biscuits	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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	10.2% 1.64mg	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	4.47% 0.058mg	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	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	22.4% 224mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	21% 0.19mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	6.75% 28.3mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	80.7% 44.4μg	55μg per day for Men 19-50 years
Sodium	154% 2313mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Crackers, water biscuits per 5 oz

Compare the macro and micronutrient content in 5 oz of Pancakes, whole wheat, dry mix, incomplete versus 5 oz of Crackers, water biscuits 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 Crackers, water biscuits:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 3.6 times more Vitamin B1, 24.2 times more Vitamin B2, 6.8 times more Vitamin B3, 2.8 times more Vitamin B6 and 3.5 times more Vitamin B9 than Crackers, water biscuits.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Pancakes, whole wheat, dry mix, incomplete vs Crackers, water biscuits:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have more Calcium, 2.1 times more Copper, more Iron, 4.2 times more Magnesium, 7.9 times more Phosphorus, 3.7 times more Potassium, 2.9 times more Sodium and 2.5 times more Zinc than Crackers, water biscuits.
• While 5 oz of Crackers, water biscuits contain 1.6 times more Selenium than Pancakes, whole wheat, dry mix, incomplete.
• 5 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have more Sugars and 1.5 times more Protein than Crackers, water biscuits.
• While 5 oz of Crackers, water biscuits contain 5.4 times more Fat, 5.8 times more Omega 3 and 9.8 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, water biscuits offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6