Comparing Nutrients in 5 ounces Pancakes, whole wheat, dry mix, incomplete VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Dried Beechnuts	Recommended Dietary Allowance
Energy	17% 496kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	29.5% 11g	NA	38g per day for Men 19-50 years
Protein	26.7% 15g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Dried Beechnuts	Recommended Dietary Allowance
Calcium	22.4% 224mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	154% 2313mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Pancakes, whole wheat, dry mix, incomplete versus 5 oz of Dried Beechnuts 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 Dried Beechnuts:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2 and 9 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Pancakes, whole wheat, dry mix, incomplete.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Pancakes, whole wheat, dry mix, incomplete as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pancakes, whole wheat, dry mix, incomplete vs Dried Beechnuts:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 158 times more Calcium, 2.9 times more Iron, more Magnesium, more Phosphorus, 42.9 times more Sodium and 4.6 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.4 times more Copper and 2.8 times more Potassium than Pancakes, whole wheat, dry mix, incomplete.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Energy, 37.9 times more Fat, more Saturated Fat, 94.4 times more Omega 3 and 76.3 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 and Omega 6