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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	40% 1155kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	61.5% 80g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	% 6.53g	g per day for Men 19-50 years
Fiber	58% 22g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	14% 139mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	2.7% 100g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B1, 6.2 times more Vitamin B2, 4.5 times more Vitamin B3, 10.7 times more Vitamin B6 and 26.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 16.8 times more Copper, 5.4 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 3.8 times more Phosphorus, 6.7 times more Potassium and 9.6 times more Zinc than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 110.3 times more Sodium and 41.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Energy, 10.9 times more Fat, 10.9 times more Saturated Fat, 34.8 times more Omega 6, 7.4 times more Fiber and 5.8 times more Protein than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 4.2 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Van's, Gluten Free, Totally Original Pancakes have insufficient amounts of Glucose and Sucrose in 7 oz.