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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 344kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	136% 23g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	NA	22.6% 8.6g	38g per day for Men 19-50 years
Protein	23% 13g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.4% 0.57mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	103% 1.35mg	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	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole-wheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 449mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	200% 1.8mg	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	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	84.8% 1.95mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	95% 1419mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Pancakes, whole-wheat, dry mix, incomplete have 3.1 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B5, 5.9 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 g.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

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

• Pancakes, whole-wheat, dry mix, incomplete have 5.8 times more Calcium, 1.5 times more Iron and 157.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Copper, 3.1 times more Magnesium, 1.4 times more Potassium, 1.4 times more Selenium and 2.6 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Manganese and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pancakes, whole-wheat, dry mix, incomplete have 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 34.3 times more Fat, 18.3 times more Saturated Fat, 2 times more Omega 3, 40.1 times more Omega 6 and 1.6 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.