Comparing Nutrients in 7 ounces Muffins, oat bran VS Pancakes, buckwheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Muffins, oat bran	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	18.5% 536kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	6.74% 2.16g	2.72% 0.87g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	109% 141g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	19.7% 14.3g	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	24% 9.13g	44.4% 17g	38g per day for Men 19-50 years
Protein	25% 14g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	50.8% 8.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	67% 0.87mg	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	44% 177μg	26.3% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	8.73% 1.3mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	12.5% 125mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	92% 0.82mg	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	104% 8.33mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	74% 312mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	143% 3.3mg	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	107% 746mg	259% 1812mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, oat bran VS Pancakes, buckwheat, dry mix, incomplete per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, oat bran versus 7 oz of Pancakes, buckwheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Muffins, oat bran vs Pancakes, buckwheat, dry mix, incomplete:

• 7 ounces of Muffins, oat bran have 2.4 times more Vitamin B5, 1.7 times more Vitamin B9, 1.4 times more Vitamin E and 4.3 times more Vitamin K than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 9.8 times more Vitamin B3 and 2.7 times more Vitamin B6 than Muffins, oat bran.
• Both Muffins, oat bran as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Muffins, oat bran vs Pancakes, buckwheat, dry mix, incomplete:

• 7 ounces of Muffins, oat bran have 1.6 times more Manganese and 1.6 times more Potassium than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 7.6 times more Calcium, 1.3 times more Copper, 2.4 times more Phosphorus, 1.7 times more Sodium and 1.4 times more Zinc than Muffins, oat bran.
• Both Muffins, oat bran and Pancakes, buckwheat, dry mix, incomplete contain similar levels of Iron, Magnesium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, oat bran have 2.7 times more Fat, 2.5 times more Saturated Fat, 8.5 times more Omega 3 and 3.9 times more Omega 6 than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 1.3 times more Energy, 1.5 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Muffins, oat bran.
• Both Muffins, oat bran and Pancakes, buckwheat, dry mix, incomplete offer comparable quantities of Sugars per seven ounces.