Comparing Nutrients in 1 kilogram Pancakes, buckwheat, dry mix, incomplete VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	117% 3400kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	163% 52g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	55.6% 9.45g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	548% 713g	185% 241g	130g per day for Men 19-50 years
Sugars	99% 72g	37.7% 27.3g	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	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	224% 85g	292% 111g	38g per day for Men 19-50 years
Protein	195% 109g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	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	452% 5.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	256% 41mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	337% 4.38mg	618% 8.04mg	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	133% 530μg	593% 2370μg	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	15.6% 14mg	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	32% 4.8mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	476% 4760mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	461% 4.15mg	2033% 18.3mg	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	591% 47.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	917% 21mg	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	1304% 9130mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	238% 131μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	456% 6840mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.46% 91g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pancakes, buckwheat, dry mix, incomplete vs Roasted Sunflower Seeds:

• Pancakes, buckwheat, dry mix, incomplete have 5.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Pancakes, buckwheat, dry mix, incomplete and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin K per 1 kg.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pancakes, buckwheat, dry mix, incomplete vs Roasted Sunflower Seeds:

• Pancakes, buckwheat, dry mix, incomplete have 6.8 times more Calcium, 1.2 times more Iron, 1.5 times more Magnesium and 228 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Pancakes, buckwheat, dry mix, incomplete have 3 times more Carbohydrate and 2.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.