Comparing Nutrients in 14 ounces Pancakes, special dietary, dry mix VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pancakes, special dietary, dry mix	10%	4%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pancakes, special dietary, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	47.8% 1385kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	63% 35.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Pancakes, special dietary, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	106% 425μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, special dietary, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39.3% 393mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	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	151% 12mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	338% 2365mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	79% 2683mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	181% 100μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	121% 1810mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, special dietary, dry mix VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Pancakes, special dietary, dry mix versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 19.1 times more Vitamin B5, 21.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Pancakes, special dietary, dry mix.
• Both Pancakes, special dietary, dry mix and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per 14 ounces.
• Both Pancakes, special dietary, dry mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of Pancakes, special dietary, dry mix have 1.4 times more Potassium and 152 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 13.2 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Selenium and 4.4 times more Zinc than Pancakes, special dietary, dry mix.
• Both Pancakes, special dietary, dry mix and Oil Roasted Sunflower Seeds contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pancakes, special dietary, dry mix have 3.2 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 36.6 times more Fat, 35 times more Saturated Fat, 3.2 times more Omega 3, 58.4 times more Omega 6 and 2.3 times more Protein than Pancakes, special dietary, dry mix.
• 14 ounces of Pancakes, special dietary, dry mix provide inadequate amounts of Omega 3