Comparing Nutrients in 7 ounces Muffins, oat bran VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Muffins, oat bran	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	18.5% 536kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	6.74% 2.16g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	6.7% 1.14g	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	108% 141g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	24% 9.13g	NA	38g per day for Men 19-50 years
Protein	25% 14g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	34.7% 0.45mg	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	40.7% 163μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	12.5% 125mg	89% 891mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	123% 1.1mg	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	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	74% 312mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	193% 4.44mg	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	222% 1552mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	137% 75.4μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	188% 2816mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, oat bran VS Pancakes, whole-wheat, dry mix, incomplete per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, oat bran versus 7 oz of Pancakes, whole-wheat, 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, whole-wheat, dry mix, incomplete:

• 7 ounces of Muffins, oat bran have 1.3 times more Vitamin B5 than Pancakes, whole-wheat, dry mix, incomplete.
• While 7 oz of Pancakes, whole-wheat, dry mix, incomplete contain 2.2 times more Vitamin B1, 11.4 times more Vitamin B2, 16.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Muffins, oat bran.
• Both Muffins, oat bran and Pancakes, whole-wheat, dry mix, incomplete provide similar amounts of Vitamin B9 per seven ounces.
• Both Muffins, oat bran as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

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

• 7 ounces of Muffins, oat bran have 1.5 times more Magnesium than Pancakes, whole-wheat, dry mix, incomplete.
• While 7 oz of Pancakes, whole-wheat, dry mix, incomplete contain 7.1 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 2.1 times more Phosphorus, 3.5 times more Selenium and 3.6 times more Sodium than Muffins, oat bran.
• Both Muffins, oat bran and Pancakes, whole-wheat, dry mix, incomplete contain similar levels of Manganese, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, oat bran have 4.9 times more Fat, 4.5 times more Saturated Fat, 15.3 times more Omega 3 and 6.4 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• While 7 oz of Pancakes, whole-wheat, dry mix, incomplete contain 1.3 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Protein than Muffins, oat bran.
• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3