Comparing Nutrients in 100 calories Pancakes, whole-wheat, dry mix, incomplete VS Sunflower Seeds

Weight per 100 calories

• Pancakes, whole-wheat, dry mix, incomplete: 29g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Pancakes, whole-wheat, dry mix, incomplete, which is very high in comparison to other foods. Pancakes, whole-wheat, dry mix, incomplete having high energy density.

Which food has more nutrients per 100 calories - Pancakes, whole-wheat, dry mix, incomplete or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.55% 0.009g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	NA	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	NA	3.88% 1.47g	38g per day for Men 19-50 years
Protein	6.64% 3.72g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.065% 0.58μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.8% 0.17mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.36% 0.22mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.08% 0.066mg	17.7% 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	5.96% 24μg	9.7% 39μg	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	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 131mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	34.2% 0.31mg	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	28.5% 2.28mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	14.5% 0.33mg	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	32.5% 227mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	5.18% 0.57mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pancakes, whole-wheat, dry mix, incomplete vs Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 5.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 kcal.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Pancakes, whole-wheat, dry mix, incomplete vs Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 9.8 times more Calcium, 2.5 times more Iron, 1.9 times more Manganese, 2 times more Phosphorus, 1.2 times more Selenium and 267.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 1.8 times more Magnesium and 1.5 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pancakes, whole-wheat, dry mix, incomplete have 6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.2 times more Fat, 10.8 times more Saturated Fat and 23.6 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.