Comparing Nutrients in 100 grams Pancakes, buckwheat, dry mix, incomplete VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	Blanched Almonds	Recommended Dietary Allowance
Energy	11.7% 340kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	6.4% 4.63g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	26% 9.9g	38g per day for Men 19-50 years
Protein	19.5% 11g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	8.85% 0.12mg	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	13.3% 53μg	12.3% 49μg	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	3.2% 0.48mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Blanched Almonds	Recommended Dietary Allowance
Calcium	47.6% 476mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	114% 1.03mg	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	59% 4.73mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	79.8% 1.84mg	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	130% 913mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pancakes, buckwheat, dry mix, incomplete vs Blanched Almonds:

• Pancakes, buckwheat, dry mix, incomplete have 2.8 times more Vitamin B1, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B2 and 49.5 times more Vitamin E than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pancakes, buckwheat, dry mix, incomplete vs Blanched Almonds:

• Pancakes, buckwheat, dry mix, incomplete have 2 times more Calcium, 1.4 times more Iron, 1.9 times more Phosphorus, 4.1 times more Selenium and 36 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Copper, 1.4 times more Magnesium and 2.1 times more Potassium than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Blanched Almonds have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pancakes, buckwheat, dry mix, incomplete have 13.5 times more Omega 3, 3.8 times more Carbohydrate and 1.6 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 19.5 times more Fat, 9 times more Saturated Fat, 13.1 times more Omega 6 and 2 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Blanched Almonds have similar amounts of Fiber per 100 g.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.