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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 344kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	30.3% 11.5g	38g per day for Men 19-50 years
Protein	23% 13g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.4% 0.57mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	62% 0.81mg	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	59.5% 238μg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 449mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	NA	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.027% 1g	3700g per day for Men 19-50 years

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

• Pancakes, whole-wheat, dry mix, incomplete have 1.8 times more Vitamin B1, 3.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.4 times more Vitamin B5, 3.5 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 as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• Pancakes, whole-wheat, dry mix, incomplete have 7.9 times more Calcium and 473 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Copper, 1.5 times more Phosphorus and 2.7 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium, Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pancakes, whole-wheat, dry mix, incomplete have 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 37.9 times more Fat, 24.4 times more Saturated Fat, 2.6 times more Omega 3, 65 times more Omega 6 and 1.3 times more Protein than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.