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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Roasted Sunflower Seeds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	79.7% 2310kcal	46.5% 1349kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	5.44% 1.74g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	22% 3.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	218% 283g	130g per day for Men 19-50 years
Sugars	15% 11g	39.5% 28.6g	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	116% 44g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	137% 76.7g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	134% 1.74mg	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	235% 941μg	52.6% 210μg	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	6.17% 5.56mg	0% 0mg	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	691% 104mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	27.8% 278mg	189% 1889mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	183% 1.65mg	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	189% 15mg	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	286% 6.57mg	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	655% 4584mg	518% 3624mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	181% 2715mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.98% 36g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B3, 17 times more Vitamin B5, 1.8 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 54.4 times more Vitamin E than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 5.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Vitamin B2 and Vitamin K per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Copper, 1.3 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Potassium, 6.1 times more Selenium and 2.1 times more Zinc than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 6.8 times more Calcium, 1.5 times more Magnesium and 228 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 18.4 times more Fat, 11.9 times more Saturated Fat, 1.3 times more Omega 3, 34.7 times more Omega 6, 1.3 times more Fiber and 1.8 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 3 times more Carbohydrate and 2.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.