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

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 350kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.32g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	17.6% 23g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	20.8% 7.9g	28% 10.6g	38g per day for Men 19-50 years
Protein	19% 10.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.77% 0.11mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, whole wheat, dry mix, incomplete	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 158mg	8.7% 87mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	109% 1632mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Pancakes, whole wheat, dry mix, incomplete have 1.2 times more Vitamin B1, 3.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.9 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, 134.6 times more Vitamin E and 2.8 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Pancakes, whole wheat, dry mix, incomplete have 1.8 times more Calcium, 1.7 times more Iron and 544 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium and 3.2 times more Zinc than Pancakes, whole wheat, dry mix, incomplete.

Comparison of macro-nutrients per 100 grams:

• Pancakes, whole wheat, dry mix, incomplete have 3.2 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 38.9 times more Fat, more Saturated Fat, 4.5 times more Omega 3, 141.9 times more Omega 6, 1.3 times more Fiber and 1.9 times more Protein than Pancakes, whole wheat, dry mix, incomplete.
• Both Pancakes, whole wheat, dry mix, incomplete as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.