Comparing Nutrients in 500 calories Pancakes, buckwheat, dry mix, incomplete VS Sunflower Seeds

Weight per 500 calories

• Pancakes, buckwheat, dry mix, incomplete: 147g
• Sunflower Seeds: 85.6g

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

Which food has more nutrients per 500 calories - Pancakes, buckwheat, dry mix, incomplete or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2% 0.65g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	8.17% 1.4g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	13% 17g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	33% 12.5g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	28.6% 16g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.4% 0.8mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6.02mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	88.6% 1.15mg	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	19.5% 78μg	48.6% 194μg	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	1.33% 1.2mg	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	4.7% 0.71mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.68% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Calcium	70% 700mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	171% 1.54mg	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	87% 6.96mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	66.5% 279mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	72.6% 1.67mg	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	192% 1343mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	67% 1006mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pancakes, buckwheat, dry mix, incomplete vs Sunflower Seeds:

• Pancakes, buckwheat, dry mix, incomplete have 1.2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 42.7 times more Vitamin E than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Pancakes, buckwheat, dry mix, incomplete vs Sunflower Seeds:

• Pancakes, buckwheat, dry mix, incomplete have 10.5 times more Calcium, 1.5 times more Iron, 1.5 times more Manganese, 2.4 times more Phosphorus and 130.5 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Copper and 2.4 times more Selenium than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pancakes, buckwheat, dry mix, incomplete have 6.1 times more Carbohydrate, 4.7 times more Sugars and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.1 times more Fat, 5.9 times more Saturated Fat and 14.2 times more Omega 6 than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.