Comparing Nutrients in 14 ounces Pancakes, whole-wheat, dry mix, incomplete VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	47% 1365kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	120% 45.6g	38g per day for Men 19-50 years
Protein	91% 51g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.26mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.3% 0.9mg	246% 3.2mg	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	81.4% 325μg	236% 945μg	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	6.17% 5.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	178% 1782mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	809% 7.28mg	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	389% 31mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	386% 8.87mg	365% 8.4mg	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	443% 3104mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	52% 1766mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	274% 151μg	NA	55μg per day for Men 19-50 years
Sodium	375% 5632mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pancakes, whole-wheat, dry mix, incomplete vs Toasted Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 1.8 times more Vitamin B1, 3.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.4 times more Vitamin B5, 3.5 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pancakes, whole-wheat, dry mix, incomplete vs Toasted Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 7.9 times more Calcium and 473 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Copper, 1.5 times more Phosphorus and 2.7 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pancakes, whole-wheat, dry mix, incomplete have 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 37.9 times more Fat, 24.4 times more Saturated Fat, 2.6 times more Omega 3, 65 times more Omega 6 and 1.3 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.