Comparing Nutrients in 7 ounces Pancakes, whole-wheat, dry mix, incomplete VS Pie, blueberry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Pie, blueberry, commercially prepared	3%	38%	59%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Energy	23.5% 683kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	29.6% 0.47g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	NA	27% 19.6g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	5.65% 0.073mg	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	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.95% 5.36mg	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	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Calcium	89% 891mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	10% 0.091mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	15% 0.35mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	188% 2816mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole-wheat, dry mix, incomplete VS Pie, blueberry, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Pancakes, whole-wheat, dry mix, incomplete versus 7 oz of Pie, blueberry, commercially prepared 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 Pie, blueberry, commercially prepared:

• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete have 56.9 times more Vitamin B1, 36.1 times more Vitamin B2, 22.6 times more Vitamin B3, 5.5 times more Vitamin B5, 6.1 times more Vitamin B6 and 3 times more Vitamin B9 than Pie, blueberry, commercially prepared.
• While 7 oz of Pie, blueberry, commercially prepared contain 22 times more Vitamin A and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pancakes, whole-wheat, dry mix, incomplete vs Pie, blueberry, commercially prepared:

• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete have 56.1 times more Calcium, 12.2 times more Copper, 26.1 times more Iron, 20.8 times more Magnesium, 12.7 times more Manganese, 34 times more Phosphorus, 8.9 times more Potassium, 27.1 times more Selenium, 4.9 times more Sodium and 12.3 times more Zinc than Pie, blueberry, commercially prepared.
• 7 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete have 1.5 times more Energy, 2 times more Carbohydrate and 7.1 times more Protein than Pie, blueberry, commercially prepared.
• While 7 oz of Pie, blueberry, commercially prepared contain 6.7 times more Fat, 6.9 times more Saturated Fat, 8 times more Omega 3 and 5.7 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• 7 ounces of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3