Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Cottonseed Oil French Salad Dressing

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Cottonseed Oil French Salad Dressing: 16g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cottonseed Oil French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cottonseed Oil French Salad Dressing	0%	98%	2%

Macro Nutrients

	Roasted Sunflower Seeds	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	0.41% 0.54g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	5% 1.9g	0% 0g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	0.028% 0.016g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	0.13% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	0.24% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	0.13% 0.021mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	NA	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	10% 40.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.095% 0.95mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	NA	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	8.16% 0.65mg	0.4% 0.032mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	NA	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	NA	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	28.4% 198mg	0.068% 0.48mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	0.11% 3.8mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	0.46% 0.25μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	6.95% 104mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	NA	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.1% 3.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Cottonseed Oil French Salad Dressing:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.5 times more Vitamin B1, 13.3 times more Vitamin B2 and 58.7 times more Vitamin B3 than Home Recipe of French Salad Dressing with Cottonseed Oil.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Home Recipe of French Salad Dressing with Cottonseed Oil have insufficient amounts of Vitamin A and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Cottonseed Oil French Salad Dressing:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.6 times more Calcium, 20.6 times more Iron, 417.4 times more Phosphorus, 38.4 times more Potassium and 53.7 times more Selenium than Home Recipe of French Salad Dressing with Cottonseed Oil.
• While Home Recipe of French Salad Dressing with Cottonseed Oil contains 202.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.7 times more Carbohydrate, more Fiber and 209.6 times more Protein than Home Recipe of French Salad Dressing with Cottonseed Oil.
• While Home Recipe of French Salad Dressing with Cottonseed Oil contains 1.3 times more Fat and 3.2 times more Saturated Fat than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Home Recipe of French Salad Dressing with Cottonseed Oil have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Home Recipe of French Salad Dressing with Cottonseed Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.