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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 675kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	35% 45.4g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	44.4% 17g	55.4% 21g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.8% 8.13mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	94% 945mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	92% 0.82mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	90% 1357mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Pancakes, buckwheat, dry mix, incomplete have 1.7 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 16.7 times more Vitamin B5, 1.8 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and 75.7 times more Vitamin E than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per 7 oz.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Pancakes, buckwheat, dry mix, incomplete have 5.5 times more Calcium, 1.5 times more Magnesium and 228 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Copper, 1.3 times more Manganese, 1.5 times more Potassium, 6 times more Selenium and 2 times more Zinc than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pancakes, buckwheat, dry mix, incomplete have 3.1 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 19 times more Fat, 16.1 times more Saturated Fat, 1.5 times more Omega 3, 36.2 times more Omega 6 and 1.8 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.