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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Toasted Sunflower Seeds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	42.4% 1228kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	2.72% 0.87g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	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	60% 23g	44.4% 17g	38g per day for Men 19-50 years
Protein	61% 34g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	50.8% 8.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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

	Toasted Sunflower Seeds	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	11.3% 113mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	259% 1812mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Pancakes, buckwheat, dry mix, incomplete per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds vs Pancakes, buckwheat, dry mix, incomplete:

• 7 ounces of Toasted Sunflower Seeds have 17 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.5 times more Vitamin B9 than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 1.7 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pancakes, buckwheat, dry mix, incomplete provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Pancakes, buckwheat, dry mix, incomplete:

• 7 ounces of Toasted Sunflower Seeds have 4.4 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 8.4 times more Calcium, 1.5 times more Magnesium and 228 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.8 times more Energy, 21 times more Fat, 13.6 times more Saturated Fat, 1.5 times more Omega 3, 39.6 times more Omega 6, 1.4 times more Fiber and 1.6 times more Protein than Pancakes, buckwheat, dry mix, incomplete.
• While 7 oz of Pancakes, buckwheat, dry mix, incomplete contain 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.