Comparing Nutrients in 500 calories Pancakes, whole-wheat, dry mix, incompleteVS Valencia Oranges

Weight per 500 calories

Pancakes, whole-wheat, dry mix, incomplete

145g

Valencia Oranges

1020g

Pancakes, whole-wheat, dry mix, incomplete have 7 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Pancakes, whole-wheat, dry mix, incomplete or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Pancakes, whole-wheat, dry mix, incomplete

15%

81%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Pancakes, whole-wheat, dry mix, incompletevs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.25%2.2g

Fat

3.16%3.06g

2.2 gvs3.06 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g

Saturated Fat

1.1%0.36g

0.35 gvs0.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.73%0.044g

Omega 3

10.2%0.16g

0.044 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.9%0.84g

Omega 6

2.64%0.45g

0.84 gvs0.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79.4%103g

Carbohydrate

93%121g

103 gvs121 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

67%25.5g

NA gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33.2%18.6g

Protein

19%10.6g

18.6 gvs10.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pancakes, whole-wheat, dry mix, incompletevs Valencia Oranges

0.32%2.9μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

2.9 μgvs122 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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69%0.83mg

Vitamin B1

74%0.89mg

Thiamine

0.83 mgvs0.89 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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121%1.57mg

Vitamin B2

31.4%0.41mg

Riboflavin

1.57 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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61.5%9.84mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

9.84 mgvs2.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22%1.1mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.1 mgvs2.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25.4%0.33mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.33 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29.8%119μg

Vitamin B9

99%398μg

Folates and Folic Acid

119 μgvs398 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

550%495mg

Ascorbic acid

0 mgvs495 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pancakes, whole-wheat, dry mix, incompletevs Valencia Oranges

65.3%653mg

Calcium

41%408mg

653 mgvs408 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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90%0.81mg

Copper

42%0.38mg

0.81 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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142%11.4mg

Iron

11.5%0.92mg

11.4 mgvs0.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%151mg

Magnesium

24.3%102mg

151 mgvs102 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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141%3.25mg

Manganese

10.2%0.23mg

3.25 mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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162%1137mg

Phosphorus

24.8%173mg

1137 mgvs173 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19%647mg

Potassium

53.7%1827mg

647 mgvs1827 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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100%55.2μg

Selenium

55.2 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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138%2063mg

Sodium

0%0mg

2063 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26%2.85mg

Zinc

5.57%0.61mg

2.85 mgvs0.61 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.35%12.8g

Water

24%881g

12.8 gvs881 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Pancakes, whole-wheat, dry mix, incomplete vs Valencia Oranges:

Pancakes, whole-wheat, dry mix, incomplete have 3.9 times more Vitamin B2 and 3.5 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 42.1 times more Vitamin A, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
Both Pancakes, whole-wheat, dry mix, incomplete and Raw Valencia Oranges have similar amounts of Vitamin B1 per 500 kcal.
Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Pancakes, whole-wheat, dry mix, incomplete vs Valencia Oranges:

Pancakes, whole-wheat, dry mix, incomplete have 1.6 times more Calcium, 2.2 times more Copper, 12.4 times more Iron, 1.5 times more Magnesium, 13.8 times more Manganese, 6.6 times more Phosphorus, more Sodium and 4.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.8 times more Potassium and 68.9 times more Water than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 500 calories:

Pancakes, whole-wheat, dry mix, incomplete have 1.8 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.7 times more Omega 3 than Pancakes, whole-wheat, dry mix, incomplete.
Both Pancakes, whole-wheat, dry mix, incomplete and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Pancakes, whole-wheat, dry mix, incomplete as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pancakes, whole-wheat, dry mix, incompleteVS Pie, apple, commercially prepared, enriched flourValencia OrangesVS Pie, apple, commercially prepared, enriched flourPancakes, whole-wheat, dry mix, incompleteVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Pancakes, whole-wheat, dry mix, incompleteVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Pancakes, whole-wheat, dry mix, incomplete or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: