Comparing Nutrients in 100 grams Pancakes, whole-wheat, dry mix, incomplete VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 344kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	NA	28.7% 11g	38g per day for Men 19-50 years
Protein	23% 13g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.4% 0.57mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	10.5% 0.14mg	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	20.5% 82μg	13.8% 55μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Roasted Almonds	Recommended Dietary Allowance
Calcium	45% 449mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	122% 1.1mg	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	98% 7.84mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	97% 2.23mg	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	112% 782mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	95% 1419mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pancakes, whole-wheat, dry mix, incomplete vs Roasted Almonds:

• Pancakes, whole-wheat, dry mix, incomplete have 7.4 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dry Roasted Almonds have similar amounts of Vitamin B2 per 100 g.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Pancakes, whole-wheat, dry mix, incomplete vs Roasted Almonds:

• Pancakes, whole-wheat, dry mix, incomplete have 1.7 times more Calcium, 2.1 times more Iron, 1.7 times more Phosphorus, 19 times more Selenium and 473 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Copper, 2.7 times more Magnesium, 1.6 times more Potassium and 1.7 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dry Roasted Almonds have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pancakes, whole-wheat, dry mix, incomplete have 3 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 35 times more Fat, 16.8 times more Saturated Fat, 22.5 times more Omega 6 and 1.6 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.