Comparing Nutrients in 5 ounces Pancakes, whole-wheat, dry mix, incomplete VS 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% 488kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.2% 0.81mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	87.8% 1.14mg	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% 116μg	84.3% 337μg	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	2.2% 2mg	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	63.6% 636mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	289% 2.6mg	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	139% 11mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	130% 3mg	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	158% 1108mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	NA	55μg per day for Men 19-50 years
Sodium	134% 2011mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pancakes, whole-wheat, dry mix, incomplete vs Toasted Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 1.8 times more Vitamin B1, 3.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.4 times more Vitamin B5, 3.5 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C 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 and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Pancakes, whole-wheat, dry mix, incomplete vs Toasted Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 7.9 times more Calcium and 473 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Copper, 1.5 times more Phosphorus and 2.7 times more Zinc 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 Iron, Magnesium, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pancakes, whole-wheat, dry mix, incomplete have 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 37.9 times more Fat, 24.4 times more Saturated Fat, 2.6 times more Omega 3, 65 times more Omega 6 and 1.3 times more Protein 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 Cholesterol, Glucose and Sucrose in 5 oz.