Comparing Nutrients in 14 ounces Pancakes, buckwheat, dry mix, incomplete VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.5% 1349kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	5.44% 1.74g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	22% 3.75g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	70% 91g	130g per day for Men 19-50 years
Sugars	39.5% 28.6g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	88.8% 33.7g	111% 42g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	242% 3.14mg	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	52.6% 210μg	232% 929μg	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	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	189% 1889mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	796% 7.16mg	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	235% 18.8mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	359% 8.26mg	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	518% 3624mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	181% 2715mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.98% 36g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pancakes, buckwheat, dry mix, incomplete vs Oil Roasted Sunflower Seeds:

• Pancakes, buckwheat, dry mix, incomplete have 1.7 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 16.7 times more Vitamin B5, 1.8 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and 75.7 times more Vitamin E than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per 14 oz.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pancakes, buckwheat, dry mix, incomplete vs Oil Roasted Sunflower Seeds:

• Pancakes, buckwheat, dry mix, incomplete have 5.5 times more Calcium, 1.5 times more Magnesium and 228 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Copper, 1.3 times more Manganese, 1.5 times more Potassium, 6 times more Selenium and 2 times more Zinc than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pancakes, buckwheat, dry mix, incomplete have 3.1 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 19 times more Fat, 16.1 times more Saturated Fat, 1.5 times more Omega 3, 36.2 times more Omega 6 and 1.8 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.