Comparing Nutrients in 5 ounces Pancakes, whole-wheat, dry mix, incompleteVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Pancakes, whole-wheat, dry mix, incomplete

15%

81%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Pancakes, whole-wheat, dry mix, incompletevs Oil Roasted Sunflower Seeds

17%488kcal

Energy

29%839kcal

488 kcalvs839 kcal

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

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2.2%2.13g

Fat

75%72.7g

2.13 gvs72.7 g

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

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1.1%0.35g

Saturated Fat

31.3%10g

0.35 gvs10 g

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

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2.66%0.043g

Omega 3

7.18%0.11g

0.043 gvs0.11 g

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

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4.8%0.82g

Omega 6

285%48.5g

0.82 gvs48.5 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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77.4%101g

Carbohydrate

25%32.4g

101 gvs32.4 g

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

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Sugars

6.1%4.4g

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

NA gvs4.4 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%1.05g

NA gvs1.05 g

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

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Sucrose

%3.36g

NA gvs3.36 g

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

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Fiber

39.5%15g

NA gvs15 g

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

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32.4%18g

Protein

50.8%28.4g

18 gvs28.4 g

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

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Vitamins

Pancakes, whole-wheat, dry mix, incompletevs Oil Roasted Sunflower Seeds

0.31%2.83μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.83 μgvs0 μg

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

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67.2%0.81mg

Vitamin B1

37.8%0.45mg

Thiamine

0.81 mgvs0.45 mg

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

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118%1.54mg

Vitamin B2

30.5%0.4mg

Riboflavin

1.54 mgvs0.4 mg

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

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60%9.6mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

9.6 mgvs5.85 mg

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

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21.3%1.06mg

Vitamin B5

197%9.84mg

Pantothenic acid

1.06 mgvs9.84 mg

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

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24.8%0.32mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.32 mgvs1.12 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%116μg

Vitamin B9

83%332μg

Folates and Folic Acid

116 μgvs332 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%0mg

Vitamin C

1.73%1.56mg

Ascorbic acid

0 mgvs1.56 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

NA mgvs51.5 mg

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

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Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

NA μgvs4.4 μg

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

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Minerals

Pancakes, whole-wheat, dry mix, incompletevs Oil Roasted Sunflower Seeds

63.6%636mg

Calcium

12.3%123mg

636 mgvs123 mg

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

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88%0.79mg

Copper

284%2.56mg

0.79 mgvs2.56 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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139%11mg

Iron

76%6.07mg

11 mgvs6.07 mg

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

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35%147mg

Magnesium

43%180mg

147 mgvs180 mg

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

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138%3.17mg

Manganese

128%2.95mg

3.17 mgvs2.95 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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158%1108mg

Phosphorus

231%1615mg

1108 mgvs1615 mg

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

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18.6%631mg

Potassium

20%685mg

631 mgvs685 mg

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

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98%54μg

Selenium

202%111μg

54 μgvs111 μg

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

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134%2011mg

Sodium

0.28%4.25mg

2011 mgvs4.25 mg

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

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25.3%2.78mg

Zinc

67%7.4mg

2.78 mgvs7.4 mg

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

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0.34%12.5g

Water

0.059%2.2g

12.5 gvs2.2 g

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

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Lets compare vitamin content per 5 ounces of Pancakes, whole-wheat, dry mix, incomplete vs Oil Roasted Sunflower Seeds:

Pancakes, whole-wheat, dry mix, incomplete have 1.8 times more Vitamin B1, 3.9 times more Vitamin B2 and 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.3 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Pancakes, whole-wheat, dry mix, incomplete vs Oil Roasted Sunflower Seeds:

Pancakes, whole-wheat, dry mix, incomplete have 5.2 times more Calcium, 1.8 times more Iron and 473 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Copper, 1.5 times more Phosphorus, 2.1 times more Selenium and 2.7 times more Zinc than Pancakes, whole-wheat, dry mix, incomplete.
Both Pancakes, whole-wheat, dry mix, incomplete and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Pancakes, whole-wheat, dry mix, incomplete have 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 34.2 times more Fat, 29 times more Saturated Fat, 2.7 times more Omega 3, 59.5 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Pancakes, whole-wheat, dry mix, incompleteVS Pie, apple, commercially prepared, enriched flourOil Roasted Sunflower SeedsVS Pie, apple, commercially prepared, enriched flourPancakes, whole-wheat, dry mix, incompleteVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Pancakes, whole-wheat, dry mix, incompleteVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: