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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Pancakes, whole-wheat, dry mix, incomplete: 145g

Sunflower Seeds have 1.7 times more energy per 100g than Pancakes, whole-wheat, dry mix, incomplete. It has very high energy density when compared to other foods. Pancakes, whole-wheat, dry mix, incomplete having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Sunflower Seeds	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.9% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	79.4% 103g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	NA	38g per day for Men 19-50 years
Protein	31.8% 17.8g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.32% 2.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	25.4% 0.33mg	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	48.6% 194μg	29.8% 119μg	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	1.33% 1.2mg	0% 0mg	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	201% 30mg	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	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	90% 0.81mg	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	56% 4.5mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	141% 3.25mg	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	80.7% 565mg	162% 1137mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	138% 2063mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.35% 12.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Pancakes, whole-wheat, dry mix, incomplete contain 5.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

• Dried Sunflower Seed Kernels have 1.9 times more Copper, 1.8 times more Magnesium and 1.5 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• While Pancakes, whole-wheat, dry mix, incomplete contain 9.8 times more Calcium, 2.5 times more Iron, 1.9 times more Manganese, 2 times more Phosphorus and 267.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 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.
• While Pancakes, whole-wheat, dry mix, incomplete contain 6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.