Comparing Nutrients in 300 calories Pancakes, whole-wheat, dry mix, incomplete VS Sunflower Seeds

Weight per 300 calories

• Pancakes, whole-wheat, dry mix, incomplete: 87.2g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Pancakes, whole-wheat, dry mix, incomplete, which is very high in comparison to other foods. Pancakes, whole-wheat, dry mix, incomplete having high energy density.

Which food has more nutrients per 300 calories - Pancakes, whole-wheat, dry mix, incomplete or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	1.64% 0.026g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	NA	11.6% 4.4g	38g per day for Men 19-50 years
Protein	20% 11g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.19% 1.74μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.4% 0.5mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.94mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	53% 0.69mg	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	18% 71.5μg	29% 117μg	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	0.8% 0.72mg	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	120% 18mg	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	39% 392mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	103% 0.92mg	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	85.5% 6.84mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	43.6% 1mg	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	97% 682mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	60.3% 33μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	82.5% 1238mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.21% 7.67g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pancakes, whole-wheat, dry mix, incomplete vs Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 5.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Pancakes, whole-wheat, dry mix, incomplete vs Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 9.8 times more Calcium, 2.5 times more Iron, 1.9 times more Manganese, 2 times more Phosphorus, 1.2 times more Selenium and 267.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 1.8 times more Magnesium and 1.5 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 Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pancakes, whole-wheat, dry mix, incomplete have 6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.2 times more Fat, 10.8 times more Saturated Fat and 23.6 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.