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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48% 1389kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	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% 294g	70% 91g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	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	82.5% 31.4g	111% 42g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, 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	131% 1.57mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	83.3% 333μg	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	7.14% 1.07mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	62.7% 627mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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	353% 28.2mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	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	447% 3131mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	432% 6477mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Pancakes, whole wheat, dry mix, incomplete have 1.2 times more Vitamin B1, 3.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.9 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, 134.6 times more Vitamin E and 2.8 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, 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, whole wheat, dry mix, incomplete vs Oil Roasted Sunflower Seeds:

• Pancakes, whole wheat, dry mix, incomplete have 1.8 times more Calcium, 1.7 times more Iron and 544 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium and 3.2 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.

Comparison of macro-nutrients per 14 ounces:

• Pancakes, whole wheat, dry mix, incomplete have 3.2 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 38.9 times more Fat, more Saturated Fat, 4.5 times more Omega 3, 141.9 times more Omega 6, 1.3 times more Fiber and 1.9 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.