Comparing Nutrients in 7 ounces Pancakes, buckwheat, dry mix, incomplete VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 675kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	5.52% 5.36g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.72% 0.87g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	44.4% 17g	45% 17g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.8% 8.13mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	205% 2.67mg	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	26.3% 105μg	113% 450μg	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	3.1% 2.78mg	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	6.35% 0.95mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Calcium	94% 945mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	92% 0.82mg	397% 3.57mg	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	117% 9.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	168% 3.87mg	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	259% 1812mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	90% 1357mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pancakes, buckwheat, dry mix, incomplete vs Sunflower Seeds:

• Pancakes, buckwheat, dry mix, incomplete have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 73.3 times more Vitamin E than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pancakes, buckwheat, dry mix, incomplete vs Sunflower Seeds:

• Pancakes, buckwheat, dry mix, incomplete have 6.1 times more Calcium, 1.4 times more Phosphorus and 76 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Copper, 1.7 times more Magnesium, 2 times more Potassium, 4 times more Selenium and 2 times more Zinc than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pancakes, buckwheat, dry mix, incomplete have 3.6 times more Carbohydrate and 2.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 19.1 times more Fat, 10.1 times more Saturated Fat, 24.4 times more Omega 6 and 1.9 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.