Comparing Nutrients in 7 ounces Pancakes, whole wheat, dry mix, incomplete VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24% 695kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	27% 35g	130g per day for Men 19-50 years
Sugars	29% 21g	12.5% 9.03g	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	0% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	55% 21g	38g per day for Men 19-50 years
Protein	37.3% 21g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Almonds	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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	31.4% 314mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	216% 3239mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Pancakes, whole wheat, dry mix, incomplete versus 7 oz of Oil Roasted Almonds 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 Oil Roasted Almonds:

• 7 ounces of Pancakes, whole wheat, dry mix, incomplete have 4.3 times more Vitamin B1, 2.2 times more Vitamin B3 and 3.1 times more Vitamin B9 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 96.2 times more Vitamin E than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Oil Roasted Almonds provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin E
• Both Pancakes, whole wheat, dry mix, incomplete as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Pancakes, whole wheat, dry mix, incomplete vs Oil Roasted Almonds:

• 7 ounces of Pancakes, whole wheat, dry mix, incomplete have 1.9 times more Iron, 1.7 times more Phosphorus, 4.6 times more Selenium and 1632 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.8 times more Calcium, 3.4 times more Copper, 3.3 times more Magnesium, 1.9 times more Potassium and 1.9 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pancakes, whole wheat, dry mix, incomplete have 4.2 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.7 times more Energy, 41.8 times more Fat, more Saturated Fat, 56.1 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• 7 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 6
• Both Pancakes, whole wheat, dry mix, incomplete as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.