Comparing Nutrients in 300 calories Sunflower SeedsVS Pancakes, whole-wheat, dry mix, incomplete

Weight per 300 calories

Sunflower Seeds

51.4g

Pancakes, whole-wheat, dry mix, incomplete

87.2g

Sunflower Seeds have 1.7 times more energy per 100g than Pancakes, whole-wheat, dry mix, incomplete. It has very high energy density when compared to other foods. Pancakes, whole-wheat, dry mix, incomplete having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Pancakes, whole-wheat, dry mix, incomplete

15%

81%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Pancakes, whole-wheat, dry mix, incomplete

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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27.3%26.4g

Fat

1.35%1.3g

26.4 gvs1.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.15%2.3g

Saturated Fat

0.66%0.21g

2.3 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.93%0.031g

Omega 3

1.64%0.026g

0.031 gvs0.026 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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69.7%12g

Omega 6

2.95%0.5g

12 gvs0.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.9%10.3g

Carbohydrate

47.6%62g

10.3 gvs62 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.86%1.35g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.35 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g

Sucrose

1.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.6%4.4g

Fiber

4.4 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.7g

Protein

20%11g

10.7 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Pancakes, whole-wheat, dry mix, incomplete

0.17%1.54μg

Vitamin A

0.19%1.74μg

RAE, retinol activity equivalents

1.54 μgvs1.74 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

63.4%0.76mg

Vitamin B1

41.4%0.5mg

Thiamine

0.76 mgvs0.5 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

72.7%0.94mg

Riboflavin

0.18 mgvs0.94 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.8%4.3mg

Vitamin B3

37%5.9mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs5.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

13%0.65mg

Pantothenic acid

0.58 mgvs0.65 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

15.2%0.2mg

Pyridoxine

0.69 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29%117μg

Vitamin B9

18%71.5μg

Folates and Folic Acid

117 μgvs71.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

120%18mg

Vitamin E

Tocopherols and Tocotrienols

18 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Pancakes, whole-wheat, dry mix, incomplete

4%40mg

Calcium

39%392mg

40 mgvs392 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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103%0.92mg

Copper

54.3%0.49mg

0.92 mgvs0.49 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33.7%2.7mg

Iron

85.5%6.84mg

2.7 mgvs6.84 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.8%167mg

Magnesium

21.6%91mg

167 mgvs91 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.6%1mg

Manganese

84.8%1.95mg

1 mgvs1.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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48.4%339mg

Phosphorus

97%682mg

339 mgvs682 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.75%331mg

Potassium

11.4%388mg

331 mgvs388 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49.5%27.2μg

Selenium

60.3%33μg

27.2 μgvs33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.31%4.62mg

Sodium

82.5%1238mg

4.62 mgvs1238 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23.3%2.57mg

Zinc

15.5%1.7mg

2.57 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.066%2.43g

Water

0.21%7.67g

2.43 gvs7.67 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sunflower Seeds vs Pancakes, whole-wheat, dry mix, incomplete:

Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, 3.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Pancakes, whole-wheat, dry mix, incomplete.
While Pancakes, whole-wheat, dry mix, incomplete contain 5.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Vitamin B5 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Pancakes, whole-wheat, dry mix, incomplete:

Dried Sunflower Seed Kernels have 1.9 times more Copper, 1.8 times more Magnesium and 1.5 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
While Pancakes, whole-wheat, dry mix, incomplete contain 9.8 times more Calcium, 2.5 times more Iron, 1.9 times more Manganese, 2 times more Phosphorus and 267.7 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 20.2 times more Fat, 10.8 times more Saturated Fat and 23.6 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
While Pancakes, whole-wheat, dry mix, incomplete contain 6 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Pancakes, whole-wheat, dry mix, incomplete have similar amounts of Energy and Protein per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsPancakes, whole-wheat, dry mix, incompleteVS Roasted Sunflower SeedsSunflower SeedsVS Pie, apple, commercially prepared, enriched flourPancakes, whole-wheat, dry mix, incompleteVS Pie, apple, commercially prepared, enriched flour

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Pancakes, whole-wheat, dry mix, incomplete

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: