Comparing Nutrients in 7 ounces Pancakes, whole-wheat, dry mix, incomplete VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	23.5% 683kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	26.7% 0.35mg	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	40.7% 163μg	46.6% 187μg	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	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	89% 891mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	7.94% 0.071mg	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	194% 15.6mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	22% 0.51mg	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	222% 1552mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	188% 2816mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole-wheat, dry mix, incomplete VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Pancakes, whole-wheat, dry mix, incomplete versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pancakes, whole-wheat, dry mix, incomplete vs Frozen Broccoli Spears:

• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete have 7.9 times more Vitamin B1, 9.5 times more Vitamin B2, 14.6 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin C
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pancakes, whole-wheat, dry mix, incomplete vs Frozen Broccoli Spears:

• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete have 11 times more Calcium, 15.6 times more Copper, 10.9 times more Iron, 6.5 times more Magnesium, 8.7 times more Manganese, 13.3 times more Phosphorus, 1.8 times more Potassium, 20 times more Selenium, 83.5 times more Sodium and 5.8 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 10.3 times more Water than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete have 11.9 times more Energy, 15.5 times more Omega 6, 13.3 times more Carbohydrate and 4.2 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.2 times more Omega 3 than Pancakes, whole-wheat, dry mix, incomplete.
• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6