Comparing Nutrients in 5 ounces Van's, Gluten Free, Totally Original Pancakes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Van's, Gluten Free, Totally Original Pancakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.5% 305kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.85% 1.34g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	25% 32.4g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	6.1% 4.4g	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	0.84% 0.61g	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	% 0.48g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 4.66g	% 3.36g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	39.5% 15g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Pancakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	86.4% 1.12mg	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	3.2% 12.8μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Pancakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	284% 2.56mg	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	12.4% 0.99mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	128% 2.95mg	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	62% 434mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	31.3% 469mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	1.92% 71.2g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Van's, Gluten Free, Totally Original Pancakes vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 7 times more Vitamin B2, 2.7 times more Vitamin B3, 10.6 times more Vitamin B6 and 26 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.

Comparing minerals per 5 ounces for Van's, Gluten Free, Totally Original Pancakes vs Oil Roasted Sunflower Seeds:

• Van's, Gluten Free, Totally Original Pancakes have 110.3 times more Sodium and 32.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Calcium, 16.6 times more Copper, 6.1 times more Iron, 3.7 times more Magnesium, 2.2 times more Manganese, 3.7 times more Phosphorus, 3.8 times more Potassium and 9.5 times more Zinc than Van's, Gluten Free, Totally Original Pancakes.

Comparison of macro-nutrients per 5 ounces:

• Van's, Gluten Free, Totally Original Pancakes have 3.6 times more Omega 3, 1.8 times more Carbohydrate and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Energy, 11.3 times more Fat, 14.7 times more Saturated Fat, 36.3 times more Omega 6, 7.1 times more Fiber and 6.1 times more Protein than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.