Comparing Nutrients in 5 ounces Pancakes, whole wheat, dry mix, incomplete VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17% 496kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	25.4% 33g	130g per day for Men 19-50 years
Sugars	20.6% 15g	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	29.5% 11g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	26.7% 15g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	60% 0.78mg	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	84% 336μg	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	4.25% 3.83mg	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	2.55% 0.38mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	22.4% 224mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	252% 2.26mg	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	126% 10mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.94mg	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	160% 1118mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	154% 2313mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Pancakes, whole wheat, dry mix, incomplete VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Pancakes, whole wheat, dry mix, incomplete versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pancakes, whole wheat, dry mix, incomplete vs Sunflower Seed Butter:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 7.5 times more Vitamin B1 and 5.5 times more Vitamin B2 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 4.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 84.8 times more Vitamin E than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Sunflower Seed Butter provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin C and Vitamin E
• Both Pancakes, whole wheat, dry mix, incomplete as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pancakes, whole wheat, dry mix, incomplete vs Sunflower Seed Butter:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 2.5 times more Calcium, 1.7 times more Iron and 544 times more Sodium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 5.6 times more Copper, 3.7 times more Magnesium, 1.6 times more Potassium, 5.5 times more Selenium and 3 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Sunflower Seed Butter contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pancakes, whole wheat, dry mix, incomplete have 3.2 times more Carbohydrate and 1.4 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.8 times more Energy, 41.8 times more Fat, more Saturated Fat, 2.8 times more Omega 3, 40.4 times more Omega 6 and 1.6 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Sunflower Seed Butter offer comparable quantities of Sugars per five ounces.
• 5 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6