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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Dried Butternuts	Recommended Dietary Allowance
Energy	17% 496kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	13% 17g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	26.7% 15g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	61% 0.79mg	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	23.4% 94μg	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	5.04% 4.54mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	22.4% 224mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	71% 0.64mg	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	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	NA	404% 9.3mg	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	90% 632mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	154% 2313mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.13% 4.73g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 6 times more Vitamin B2, 7.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 4.9 times more Vitamin B6 and more Vitamin C than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Dried Butternuts provide similar amounts of Vitamin B1 per five ounces.
• 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 Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 3 times more Calcium, 1.8 times more Iron, 1.8 times more Phosphorus and 1632 times more Sodium than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 1.6 times more Copper, 2.8 times more Magnesium and 1.9 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Dried Butternuts contain similar levels of Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 6.2 times more Carbohydrate and 1.7 times more Fiber than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 1.7 times more Energy, 43.2 times more Fat, more Saturated Fat, 484.3 times more Omega 3, 139.9 times more Omega 6 and 2.4 times more Protein 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