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	12%	3%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 350kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.32g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	15.4% 20g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	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	20.8% 7.9g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	19% 10.5g	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% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.77% 0.11mg	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	21% 84μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	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	16% 158mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	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	89% 7.1mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	NA	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	113% 789mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	109% 1632mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	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 2.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Vitamin B1, 11.8 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 130.3 times more Vitamin E 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, Vitamin B12, Vitamin D and Vitamin K 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 2 times more Calcium, 1.4 times more Iron and 181.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Copper, 3.9 times more Magnesium, 1.8 times more Potassium, 2.8 times more Selenium and 3 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 Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pancakes, whole wheat, dry mix, incomplete have 3.7 times more Carbohydrate and 4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 39 times more Fat, more Saturated Fat, 3.3 times more Omega 3, 95.6 times more Omega 6 and 2 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete and Dried Sunflower Seed Kernels have similar amounts of Fiber per 100 g.
• 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.