Comparing Nutrients in 100 grams Pancakes, whole wheat, dry mix, incomplete VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Carrots	Recommended Dietary Allowance
Energy	12% 350kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.32g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	20.8% 7.9g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	19% 10.5g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	93% 835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.77% 0.11mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.4% 2.22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 84μg	4.75% 19μg	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	6.56% 5.9mg	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	1.8% 0.27mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Carrots	Recommended Dietary Allowance
Calcium	16% 158mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	5% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.08% 3.2μg	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	89% 7.1mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	NA	6.2% 0.14mg	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	113% 789mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	109% 1632mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	2.4% 88.3g	3700g per day for Men 19-50 years

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

• Pancakes, whole wheat, dry mix, incomplete have 6 times more Vitamin B1, 15.4 times more Vitamin B2, 8 times more Vitamin B3 and 4.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C, 2.4 times more Vitamin E and 12 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Raw Carrots have similar amounts of Vitamin B6 per 100 g.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pancakes, whole wheat, dry mix, incomplete vs Carrots:

• Pancakes, whole wheat, dry mix, incomplete have 4.8 times more Calcium, 6.3 times more Copper, 23.7 times more Iron, 7 times more Magnesium, 22.5 times more Phosphorus, 190 times more Selenium, 23.7 times more Sodium and 6.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.4 times more Water than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Raw Carrots have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pancakes, whole wheat, dry mix, incomplete have 8.5 times more Energy, 5.5 times more Fat, 9 times more Omega 3, 2.4 times more Omega 6, 7.7 times more Carbohydrate, 2.2 times more Sugars, 2.8 times more Fiber and 11.3 times more Protein than Raw Carrots.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.