Comparing Nutrients in 7 ounces Sunflower Seeds VS Van's, Gluten Free, Totally Original Pancakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Sunflower Seeds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	40% 1159kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	61.5% 80g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	11% 8.06g	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	1.18% 0.85g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 6.53g	g per day for Men 19-50 years
Fiber	45% 17g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	11.4% 0.15mg	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	113% 450μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	24% 0.22mg	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	130% 10.4mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	80% 1.84mg	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	187% 1310mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Van's, Gluten Free, Totally Original Pancakes:

• Dried Sunflower Seed Kernels have 21.1 times more Vitamin B1, 8.9 times more Vitamin B2, 5.4 times more Vitamin B3, 17.9 times more Vitamin B6 and 25.2 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.

Comparing minerals per 7 ounces for Sunflower Seeds vs Van's, Gluten Free, Totally Original Pancakes:

• Dried Sunflower Seed Kernels have 2 times more Calcium, 16.5 times more Copper, 7.5 times more Iron, 9.6 times more Magnesium, 2.1 times more Manganese, 2.2 times more Phosphorus, 5.1 times more Potassium and 9.1 times more Zinc than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 36.8 times more Sodium and 10.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2.7 times more Energy, 11.3 times more Fat, 9.3 times more Saturated Fat, 24.5 times more Omega 6, 5.7 times more Fiber and 6.3 times more Protein than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 4.9 times more Omega 3, 2 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Van's, Gluten Free, Totally Original Pancakes have insufficient amounts of Glucose and Sucrose in 7 oz.