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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Sunflower Seeds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	91% 2649kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	6.22% 2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	25.2% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	249% 323g	130g per day for Men 19-50 years
Sugars	16.4% 12g	45% 32.7g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	101% 38.6g	38g per day for Men 19-50 years
Protein	168% 94g	88.3% 49.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	153% 2mg	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	257% 1030μg	60% 240μg	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	7.06% 6.35mg	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	1064% 160mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	35.4% 354mg	216% 2159mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	209% 1.9mg	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	298% 24mg	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	327% 7.5mg	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	428% 2994mg	592% 4141mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	108% 59.4μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	207% 3103mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.1% 41.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 73.3 times more Vitamin E than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 4.3 times more Copper, 1.7 times more Magnesium, 2 times more Potassium, 4 times more Selenium and 2 times more Zinc than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 6.1 times more Calcium, 1.4 times more Phosphorus and 76 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 19.1 times more Fat, 10.1 times more Saturated Fat, 24.4 times more Omega 6 and 1.9 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 3.6 times more Carbohydrate and 2.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pancakes, buckwheat, dry mix, incomplete have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.