Comparing Nutrients in 100 grams Pie, blueberry, commercially prepared VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Pie, blueberry, commercially prepared	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	8% 232kcal	12% 344kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.25% 1.68g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.3g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	54.6% 71g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	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	2.63% 1g	NA	38g per day for Men 19-50 years
Protein	3.2% 1.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	47.4% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	17.5% 0.23mg	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	6.75% 27μg	20.5% 82μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.93% 1.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.75% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	0.8% 8mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	62.2% 0.56mg	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	3.75% 0.3mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	7.65% 0.18mg	97% 2.24mg	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	3.3% 23mg	112% 782mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	19% 287mg	95% 1419mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	1.4% 52.5g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS Pancakes, whole-wheat, dry mix, incomplete per 100 g

Compare the macro and micronutrient content in 100 g of Pie, blueberry, commercially prepared versus 100 g of Pancakes, whole-wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Pie, blueberry, commercially prepared have 22 times more Vitamin A and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 100 g of Pancakes, whole-wheat, dry mix, incomplete contain 56.9 times more Vitamin B1, 36.1 times more Vitamin B2, 22.6 times more Vitamin B3, 5.5 times more Vitamin B5, 6.1 times more Vitamin B6 and 3 times more Vitamin B9 than Pie, blueberry, commercially prepared.
• 100 grams of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 100 grams of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, blueberry, commercially prepared as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pie, blueberry, commercially prepared vs Pancakes, whole-wheat, dry mix, incomplete:

• 100 g of Pancakes, whole-wheat, dry mix, incomplete contain 56.1 times more Calcium, 12.2 times more Copper, 26.1 times more Iron, 20.8 times more Magnesium, 12.7 times more Manganese, 34 times more Phosphorus, 8.9 times more Potassium, 27.1 times more Selenium, 4.9 times more Sodium and 12.3 times more Zinc than Pie, blueberry, commercially prepared.
• 100 grams of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pie, blueberry, commercially prepared have 6.7 times more Fat, 6.9 times more Saturated Fat, 8 times more Omega 3 and 5.7 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• While 100 g of Pancakes, whole-wheat, dry mix, incomplete contain 1.5 times more Energy, 2 times more Carbohydrate and 7.1 times more Protein than Pie, blueberry, commercially prepared.
• 100 grams of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3