Comparing Nutrients in 100 calories Muffins, oat bran VS Pancakes, buckwheat, dry mix, incomplete

Weight per 100 calories

• Muffins, oat bran: 37g
• Pancakes, buckwheat, dry mix, incomplete: 29.4g

Pancakes, buckwheat, dry mix, incomplete have 1.3 times more energy per unit of mass than Muffins, oat bran, which is high in comparison to other foods. Muffins, oat bran having high energy density.

Discover which food has more nutrients per 100 calories - Muffins, oat bran or Pancakes, buckwheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Muffins, oat bran	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.83% 2.74g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	16% 21g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	2.92% 2.12g	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	4.5% 1.7g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	5.63% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.16mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.37mg	2.44% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	9.9% 0.13mg	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	8.24% 33μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.15% 0.004μg	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	1.63% 0.24mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	0.74% 0.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	2.33% 23.3mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	13.6% 0.12mg	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	19.4% 1.56mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	21% 0.49mg	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	20% 139mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	5.52% 188mg	2.73% 93mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	9.7% 146mg	13.4% 201mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.072% 2.68g	3700g per day for Men 19-50 years

Muffins, Oat Bran VS Pancakes, Buckwheat, Dry Mix, Incomplete Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Muffins, oat bran or Pancakes, buckwheat, dry mix, incomplete?

Lets compare vitamin content per 100 calories of Muffins, oat bran vs Pancakes, buckwheat, dry mix, incomplete:

• 100 calories of Muffins, oat bran have 3.1 times more Vitamin B5, 2.1 times more Vitamin B9 and 5.5 times more Vitamin K than Pancakes, buckwheat, dry mix, incomplete.
• While 100 kcal of Pancakes, buckwheat, dry mix, incomplete contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 7.7 times more Vitamin B3 and 2.2 times more Vitamin B6 than Muffins, oat bran.
• 100 calories of Muffins, oat bran have insufficient amounts of Vitamin B3
• 100 calories of Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin K
• Both Muffins, oat bran as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Muffins, oat bran vs Pancakes, buckwheat, dry mix, incomplete:

• 100 calories of Muffins, oat bran have 2 times more Manganese and 2 times more Potassium than Pancakes, buckwheat, dry mix, incomplete.
• While 100 kcal of Pancakes, buckwheat, dry mix, incomplete contain 6 times more Calcium, 1.9 times more Phosphorus and 1.4 times more Sodium than Muffins, oat bran.
• Both Muffins, oat bran and Pancakes, buckwheat, dry mix, incomplete contain similar levels of Copper, Iron, Magnesium, Selenium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Muffins, oat bran have 3.5 times more Fat, 10.7 times more Omega 3, 4.9 times more Omega 6 and 1.4 times more Sugars than Pancakes, buckwheat, dry mix, incomplete.
• While 100 kcal of Pancakes, buckwheat, dry mix, incomplete contain 1.5 times more Fiber than Muffins, oat bran.
• Both Muffins, oat bran and Pancakes, buckwheat, dry mix, incomplete offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Pancakes, buckwheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6