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	12%	3%	85%

Macro Nutrients

	Toasted Sunflower Seeds	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	213% 6190kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	570% 741g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	208% 79g	38g per day for Men 19-50 years
Protein	307% 172g	188% 105g	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	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	329% 3.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	688% 8.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	493% 79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	87.7% 1.14mg	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	595% 2380μg	210% 840μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	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	158% 1580mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	316% 2.84mg	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	889% 71mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	NA	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	1127% 7890mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	108% 3680mg	3400mg per day for Men 19-50 years
Selenium	NA	345% 190μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1088% 16320mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.84% 105g	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 7.1 times more Vitamin B6 and 2.8 times more Vitamin B9 than Pancakes, whole wheat, dry mix, incomplete.
• While 1 kg of Pancakes, whole wheat, dry mix, incomplete contains 3.1 times more Vitamin B2 and 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pancakes, whole wheat, dry mix, incomplete provide similar amounts of Vitamin B1 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D 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 6.5 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium and 3.2 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.
• While 1 kg of Pancakes, whole wheat, dry mix, incomplete contains 2.8 times more Calcium and 544 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 per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Energy, 43 times more Fat, more Saturated Fat, 4.4 times more Omega 3, 155.1 times more Omega 6, 1.5 times more Fiber and 1.6 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• While 1 kg of Pancakes, whole wheat, dry mix, incomplete contains 3.6 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 and Omega 6