Comparing Nutrients in 7 ounces Pancakes, whole wheat, dry mix, incomplete VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	24% 695kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	120% 1.92g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	89.3% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	103% 134g	130g per day for Men 19-50 years
Sugars	29% 21g	35.3% 25.6g	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	41.3% 15.7g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	37.3% 21g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.3% 0.78mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	46% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	46.6% 0.61mg	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	41.7% 167μg	16.4% 65.5μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.57% 0.54mg	22.4% 3.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	31.4% 314mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	67.7% 0.61mg	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	176% 14mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	224% 1566mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	216% 3239mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pancakes, whole wheat, dry mix, incomplete vs Crackers, toast thins, low sodium:

• Pancakes, whole wheat, dry mix, incomplete have 7 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2.7 times more Vitamin B6, 6.3 times more Vitamin E and 25.1 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Vitamin B1 per 7 oz.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pancakes, whole wheat, dry mix, incomplete vs Crackers, toast thins, low sodium:

• Pancakes, whole wheat, dry mix, incomplete have more Calcium, 2 times more Iron, 3 times more Phosphorus, 1.2 times more Potassium and 9.2 times more Sodium than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2.4 times more Selenium than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Copper, Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pancakes, whole wheat, dry mix, incomplete have 1.6 times more Protein than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 1.3 times more Energy, 12.2 times more Fat, more Saturated Fat, 53.8 times more Omega 3 and 31.7 times more Omega 6 than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Crackers, toast thins, low sodium have similar amounts of Carbohydrate, Sugars and Fiber per 7 oz.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.