Comparing Nutrients in 7 ounces Pancakes, whole-wheat, dry mix, incomplete VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Florida Oranges	Recommended Dietary Allowance
Energy	23.5% 683kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Florida Oranges	Recommended Dietary Allowance
Calcium	89% 891mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	8.6% 0.077mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	188% 2816mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pancakes, whole-wheat, dry mix, incomplete vs Florida Oranges:

• Pancakes, whole-wheat, dry mix, incomplete have 5.7 times more Vitamin B1, 27.1 times more Vitamin B2, 16.9 times more Vitamin B3, 3 times more Vitamin B5, 4.5 times more Vitamin B6 and 4.8 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.5 times more Vitamin A and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Pancakes, whole-wheat, dry mix, incomplete vs Florida Oranges:

• Pancakes, whole-wheat, dry mix, incomplete have 10.4 times more Calcium, 14.4 times more Copper, 87.1 times more Iron, 10.4 times more Magnesium, 93.2 times more Manganese, 65.2 times more Phosphorus, 2.6 times more Potassium, 76 times more Selenium, more Sodium and 24.5 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 9.9 times more Water than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 7 ounces:

• Pancakes, whole-wheat, dry mix, incomplete have 7.5 times more Energy, 7.1 times more Fat, 2.7 times more Omega 3, 18.5 times more Omega 6, 6.2 times more Carbohydrate and 18.3 times more Protein than Raw Florida Oranges.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.