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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Energy	54% 1560kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	NA	103% 39g	38g per day for Men 19-50 years
Protein	104% 58g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.6mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	378% 4.9mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	469% 6.1mg	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	93% 372μg	257% 1030μg	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	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Calcium	204% 2037mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	907% 8.16mg	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	445% 35.6mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	385% 8.85mg	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	507% 3547mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	429% 6436mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.08% 40g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Pancakes, whole-wheat, dry mix, incomplete have 3.1 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B5, 5.9 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Pancakes, whole-wheat, dry mix, incomplete have 5.8 times more Calcium, 1.5 times more Iron and 157.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Copper, 3.1 times more Magnesium, 1.4 times more Potassium, 1.4 times more Selenium and 2.6 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pancakes, whole-wheat, dry mix, incomplete have 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 34.3 times more Fat, 18.3 times more Saturated Fat, 2 times more Omega 3, 40.1 times more Omega 6 and 1.6 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.