Comparing Nutrients in 7 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	23.5% 683kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	37% 12g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	123% 1.6mg	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	40.7% 163μg	118% 472μg	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	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	89% 891mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	404% 3.64mg	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	194% 15.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	182% 4.2mg	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	222% 1552mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	NA	55μg per day for Men 19-50 years
Sodium	188% 2816mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.