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

Weight per 100 calories

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

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Roasted 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	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.55% 0.009g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	33% 5.63g	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	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	NA	0.65% 0.47g	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	NA	5% 1.9g	38g per day for Men 19-50 years
Protein	6.64% 3.72g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.065% 0.58μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.8% 0.17mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.36% 0.22mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.08% 0.066mg	10.6% 0.14mg	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	10% 40.7μg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 131mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	35% 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	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	15.8% 0.36mg	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	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	5.18% 0.57mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	0.006% 0.21g	3700g per day for Men 19-50 years

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

• Pancakes, whole-wheat, dry mix, incomplete have 9.1 times more Vitamin B1, 7.4 times more Vitamin B2 and 1.6 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 10.9 times more Calcium, 3.5 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese and 800.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper and 1.6 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pancakes, whole-wheat, dry mix, incomplete have 5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 19.6 times more Fat, 12.6 times more Saturated Fat and 33.7 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 kcal.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.