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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Sunflower Seed Flour	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	22.3% 647kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	2.72% 0.87g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	109% 141g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	27% 10.3g	44.4% 17g	38g per day for Men 19-50 years
Protein	170% 95g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pancakes, buckwheat, dry mix, incomplete	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	527% 6.32mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	50.8% 8.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	67% 0.87mg	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	110% 441μg	26.3% 105μg	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	2.87% 2.58mg	0% 0mg	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	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	22.6% 226mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	92% 0.82mg	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	164% 13mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	143% 3.3mg	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	195% 1367mg	259% 1812mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Pancakes, buckwheat, dry mix, incomplete per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour versus 7 oz of Pancakes, buckwheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Sunflower Seed Flour have 5.9 times more Vitamin B1, 1.8 times more Vitamin B3, 15.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.2 times more Vitamin B9 than Pancakes, buckwheat, dry mix, incomplete.
• Both Sunflower Seed Flour and Pancakes, buckwheat, dry mix, incomplete provide similar amounts of Vitamin B2 per seven ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Flour have 4.1 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 4.4 times more Selenium and 1.9 times more Zinc than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 4.2 times more Calcium, 1.3 times more Phosphorus, 4.7 times more Potassium and 228 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pancakes, buckwheat, dry mix, incomplete contain similar levels of Manganese per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 4.4 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 1.7 times more Fat, 27 times more Omega 3, 2 times more Carbohydrate and 1.6 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pancakes, buckwheat, dry mix, incomplete offer comparable quantities of Energy and Omega 6 per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3