Comparing Nutrients in 100 grams Pancakes, whole-wheat, dry mix, incomplete VS Pie, apple, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Pie, apple, prepared from recipe	4%	42%	54%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Energy	12% 344kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	18.4% 3.13g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	23% 13g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.4% 0.57mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	1.86% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	2.46% 0.032mg	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	6% 24μg	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	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Calcium	45% 449mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	5.9% 0.053mg	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	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	8.04% 0.19mg	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	4% 28mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	2.32% 79mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	95% 1419mg	14% 211mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pancakes, whole-wheat, dry mix, incomplete vs Pie, apple, prepared from recipe:

• Pancakes, whole-wheat, dry mix, incomplete have 3.8 times more Vitamin B1, 10.1 times more Vitamin B2, 5.5 times more Vitamin B3, 8.1 times more Vitamin B5, 7.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 5.5 times more Vitamin A and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Pie, apple, prepared from recipe have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Pancakes, whole-wheat, dry mix, incomplete vs Pie, apple, prepared from recipe:

• Pancakes, whole-wheat, dry mix, incomplete have 64.1 times more Calcium, 10.6 times more Copper, 7 times more Iron, 14.9 times more Magnesium, 12.1 times more Manganese, 27.9 times more Phosphorus, 5.6 times more Potassium, 4.9 times more Selenium, 6.7 times more Sodium and 10.3 times more Zinc than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 5.4 times more Water than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 100 grams:

• Pancakes, whole-wheat, dry mix, incomplete have 1.3 times more Energy, 1.9 times more Carbohydrate and 5.3 times more Protein than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 8.3 times more Fat, 12.5 times more Saturated Fat, 6.8 times more Omega 3 and 5.5 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Pie, apple, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.