Comparing Nutrients in 5 ounces AlmondsVS Pancakes, whole wheat, dry mix, incomplete

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Pancakes, whole wheat, dry mix, incomplete

12%

85%

5 oz ▼

Macro Nutrients

Almondsvs Pancakes, whole wheat, dry mix, incomplete

28.3%821kcal

Energy

17%496kcal

821 kcalvs496 kcal

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

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73%70.8g

Fat

1.93%1.87g

70.8 gvs1.87 g

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

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17%5.4g

Saturated Fat

0%0g

5.4 gvs0 g

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

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0.27%0.004g

Omega 3

1.6%0.026g

0.004 gvs0.026 g

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

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103%17.5g

Omega 6

2%0.34g

17.5 gvs0.34 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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23.5%30.5g

Carbohydrate

81%105g

30.5 gvs105 g

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

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8.5%6.17g

Sugars

20.6%15g

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

6.17 gvs15 g

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

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0.22%0.16g

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]

0.16 gvsNA g

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

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%0.24g

Glucose

0.24 gvsNA g

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

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%5.6g

Sucrose

5.6 gvsNA g

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

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46.6%17.7g

Fiber

29.5%11g

17.7 gvs11 g

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

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53.5%30g

Protein

26.7%15g

30 gvs15 g

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

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Vitamins

Almondsvs Pancakes, whole wheat, dry mix, incomplete

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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24.2%0.29mg

Vitamin B1

46.7%0.56mg

Thiamine

0.29 mgvs0.56 mg

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

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124%1.6mg

Vitamin B2

98%1.27mg

Riboflavin

1.6 mgvs1.27 mg

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

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32%5.13mg

Vitamin B3

70%11mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs11 mg

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

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13.4%0.67mg

Vitamin B5

Pantothenic acid

0.67 mgvsNA mg

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

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15%0.19mg

Vitamin B6

12.4%0.16mg

Pyridoxine

0.19 mgvs0.16 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

29.8%119μg

Folates and Folic Acid

62.4 μgvs119 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

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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242%36.3mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

36.3 mgvs0.38 mg

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

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0%0μg

Vitamin K

1.3%1.56μg

Phytomenadione or phylloquinone

0 μgvs1.56 μg

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

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Minerals

Almondsvs Pancakes, whole wheat, dry mix, incomplete

38%381mg

Calcium

22.4%224mg

381 mgvs224 mg

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

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162%1.46mg

Copper

44.7%0.4mg

1.46 mgvs0.4 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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65.7%5.26mg

Iron

126%10mg

5.26 mgvs10 mg

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

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91%383mg

Magnesium

28.3%119mg

383 mgvs119 mg

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

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134%3.1mg

Manganese

3.1 mgvsNA mg

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

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143%64.2μg

Molybdenum

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

64.2 μgvsNA μg

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

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97%682mg

Phosphorus

160%1118mg

682 mgvs1118 mg

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

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30.6%1039mg

Potassium

15.3%522mg

1039 mgvs522 mg

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

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10.6%5.8μg

Selenium

49%27μg

5.8 μgvs27 μg

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

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0.094%1.4mg

Sodium

154%2313mg

1.4 mgvs2313 mg

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

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40.2%4.42mg

Zinc

21%2.32mg

4.42 mgvs2.32 mg

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

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0.17%6.25g

Water

0.4%15g

6.25 gvs15 g

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

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Lets compare vitamin content per 5 ounces of Almonds vs Pancakes, whole wheat, dry mix, incomplete:

Almonds have 1.3 times more Vitamin B2, 1.2 times more Vitamin B6 and 94.9 times more Vitamin E than Pancakes, whole wheat, dry mix, incomplete.
While Pancakes, whole wheat, dry mix, incomplete contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.9 times more Vitamin B9 than Almonds.
Both Almonds as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Pancakes, whole wheat, dry mix, incomplete:

Almonds have 1.7 times more Calcium, 3.6 times more Copper, 3.2 times more Magnesium, 2 times more Potassium and 1.9 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.
While Pancakes, whole wheat, dry mix, incomplete contain 1.9 times more Iron, 1.6 times more Phosphorus, 4.6 times more Selenium and 1632 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

Almonds have 1.7 times more Energy, 37.8 times more Fat, more Saturated Fat, 51.1 times more Omega 6, 1.6 times more Fiber and 2 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
While Pancakes, whole wheat, dry mix, incomplete contain 6 times more Omega 3, 3.4 times more Carbohydrate and 2.4 times more Sugars than Almonds.
Both Almonds as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsPancakes, whole wheat, dry mix, incompleteVS Blanched AlmondsAlmondsVS Crackers, toast thins, low sodiumPancakes, whole wheat, dry mix, incompleteVS Crackers, toast thins, low sodium

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Pancakes, whole wheat, dry mix, incomplete

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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