Comparing Nutrients in 100 grams Pancakes, whole-wheat, dry mix, incomplete VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	12% 344kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.5g	g per day for Men 19-50 years
Fiber	NA	15% 5.7g	38g per day for Men 19-50 years
Protein	23% 13g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.4% 0.57mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	42.3% 0.55mg	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	20.5% 82μg	59.3% 237μg	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% 2.7mg	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	153% 23mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	45% 449mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	177% 1.6mg	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	98% 7.84mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	90% 2.07mg	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	112% 782mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	95% 1419mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pancakes, whole-wheat, dry mix, incomplete vs Sunflower Seed Butter:

• Pancakes, whole-wheat, dry mix, incomplete have 10.7 times more Vitamin B1 and 6.6 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B5, 2.4 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 and Sunflower Seed Butter no Salt have similar amounts of Vitamin B3 per 100 g.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Pancakes, whole-wheat, dry mix, incomplete vs Sunflower Seed Butter:

• Pancakes, whole-wheat, dry mix, incomplete have 7 times more Calcium, 1.9 times more Iron and 473 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.9 times more Copper, 3 times more Magnesium, 1.3 times more Potassium, 2.7 times more Selenium and 2.5 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Sunflower Seed Butter no Salt have similar amounts of Manganese and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pancakes, whole-wheat, dry mix, incomplete have 3 times more Carbohydrate than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.8 times more Energy, 36.8 times more Fat, 19.2 times more Saturated Fat, 1.7 times more Omega 3, 16.9 times more Omega 6 and 1.4 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.