Comparing Nutrients in 7 ounces Fresh Orange juice VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Fresh Orange juice	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	16% 20.6g	108% 141g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	15% 59.5μg	40.7% 163μg	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	110% 99mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	2.2% 22mg	89% 891mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	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	4.96% 0.4mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	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	4.8% 33.7mg	222% 1552mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	137% 75.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	188% 2816mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pancakes, whole-wheat, dry mix, incomplete per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice 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 Fresh Orange juice vs Pancakes, whole-wheat, dry mix, incomplete:

• 7 ounces of Fresh Orange juice have more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 7 oz of Pancakes, whole-wheat, dry mix, incomplete contain 6.3 times more Vitamin B1, 36.1 times more Vitamin B2, 16.9 times more Vitamin B3, 3.9 times more Vitamin B5, 5.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Orange juice.
• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Pancakes, whole-wheat, dry mix, incomplete:

• 7 ounces of Fresh Orange juice have 10 times more Water than Pancakes, whole-wheat, dry mix, incomplete.
• While 7 oz of Pancakes, whole-wheat, dry mix, incomplete contain 40.8 times more Calcium, 12.7 times more Copper, 39.2 times more Iron, 9.5 times more Magnesium, 159.7 times more Manganese, 46 times more Phosphorus, 2.2 times more Potassium, 380 times more Selenium, 1419 times more Sodium and 39.2 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pancakes, whole-wheat, dry mix, incomplete contain 7.6 times more Energy, 19.8 times more Omega 6, 6.8 times more Carbohydrate and 18.3 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Orange juice as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 in seven ounces.