Comparing Nutrients in 1 pound Sunflower Seeds VS Van's, Gluten Free, Totally Original Pancakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Sunflower Seeds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	91% 2649kcal	33.6% 975kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	82.5% 1.3g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	141% 183g	130g per day for Men 19-50 years
Sugars	16.4% 12g	25.4% 18.4g	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	2.7% 1.95g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 15g	g per day for Men 19-50 years
Fiber	103% 39g	18% 6.8g	38g per day for Men 19-50 years
Protein	168% 94g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	26% 0.34mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	NA	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	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	35.4% 354mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	55% 0.49mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	182% 4.2mg	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	198% 1388mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	100% 1501mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	6.16% 228g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Van's, Gluten Free, Totally Original Pancakes:

• Dried Sunflower Seed Kernels have 21.1 times more Vitamin B1, 8.9 times more Vitamin B2, 5.4 times more Vitamin B3, 17.9 times more Vitamin B6 and 25.2 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.

Comparing minerals per 1 pound for Sunflower Seeds vs Van's, Gluten Free, Totally Original Pancakes:

• Dried Sunflower Seed Kernels have 2 times more Calcium, 16.5 times more Copper, 7.5 times more Iron, 9.6 times more Magnesium, 2.1 times more Manganese, 2.2 times more Phosphorus, 5.1 times more Potassium and 9.1 times more Zinc than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 36.8 times more Sodium and 10.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.7 times more Energy, 11.3 times more Fat, 9.3 times more Saturated Fat, 24.5 times more Omega 6, 5.7 times more Fiber and 6.3 times more Protein than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 4.9 times more Omega 3, 2 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Van's, Gluten Free, Totally Original Pancakes have insufficient amounts of Glucose and Sucrose in 1 lb.