Comparing Nutrients in 500 calories Pancakes, whole-wheat, dry mix, incomplete VS Toasted Sunflower Seeds

Weight per 500 calories

• Pancakes, whole-wheat, dry mix, incomplete: 145g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.8 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 500 calories - Pancakes, whole-wheat, dry mix, incomplete or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	NA	24.4% 9.3g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	50% 0.65mg	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	29.8% 119μg	48% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	65.3% 653mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	165% 1.5mg	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	142% 11.4mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	74.2% 1.7mg	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	162% 1137mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	NA	55μg per day for Men 19-50 years
Sodium	138% 2063mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pancakes, whole-wheat, dry mix, incomplete vs Toasted Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 3.2 times more Vitamin B1, 6.8 times more Vitamin B2 and 2.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Vitamin B5, 2 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 as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Pancakes, whole-wheat, dry mix, incomplete vs Toasted Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 14.2 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Potassium and 851.1 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper and 1.5 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 500 calories:

• Pancakes, whole-wheat, dry mix, incomplete have 6.2 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 21 times more Fat, 13.6 times more Saturated Fat and 36.1 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.