Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	213% 6190kcal	119% 3440kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	7.63% 2.44g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	34% 5.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	546% 710g	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	303% 115g	NA	38g per day for Men 19-50 years
Protein	307% 172g	229% 128g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	474% 5.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	833% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	175% 2.27mg	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	595% 2380μg	205% 820μg	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	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Toasted Sunflower Seeds	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	57% 570mg	449% 4490mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	622% 5.6mg	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	851% 68mg	980% 78.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	972% 22.4mg	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	1654% 11580mg	1117% 7820mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	131% 4450mg	3400mg per day for Men 19-50 years
Selenium	NA	691% 380μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	946% 14190mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Pancakes, whole-wheat, dry mix, incomplete per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Pancakes, whole-wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 kilogram of Toasted Sunflower Seeds has 9.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 kg of Pancakes, whole-wheat, dry mix, incomplete contains 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.
• Both Toasted Sunflower Seed Kernels no Salt as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 kilogram of Toasted Sunflower Seeds has 3.3 times more Copper, 1.2 times more Magnesium, 1.5 times more Phosphorus and 2.7 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 kg of Pancakes, whole-wheat, dry mix, incomplete contains 7.9 times more Calcium and 473 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pancakes, whole-wheat, dry mix, incomplete contain similar levels of Iron, Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 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.
• While 1 kg of Pancakes, whole-wheat, dry mix, incomplete contains 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3