Comparing Nutrients in 14 ounces Commercial French Salad Dressing VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Commercial French Salad Dressing	Squash Seed Kernels	Recommended Dietary Allowance
Energy	57.3% 1663kcal	76.5% 2219kcal	2900kcal per day for Men 19-50 years
Fat	160% 155g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	75.6% 24g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	714% 11.4g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	468% 79.5g	484% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	95% 69g	7.66% 5.56g	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	33.7% 24.4g	0.82% 0.6g	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	% 26g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 16g	% 4.5g	g per day for Men 19-50 years
Fiber	25% 9.53g	62.7% 24g	38g per day for Men 19-50 years
Protein	6.17% 3.45g	214% 120g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	43.7% 0.57mg	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	0% 0μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.38% 7.54mg	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	132% 20mg	57.7% 8.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 482μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	10.7% 107mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	592% 5.33mg	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	16% 1.27mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	559% 2350mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	784% 18mg	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	14% 99mg	699% 4894mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	94% 3211mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	175% 2623mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	282% 31mg	11mg per day for Men 19-50 years
Water	4.2% 156g	0.56% 20.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial French Salad Dressing VS Squash Seed Kernels per 14 oz

Compare the macro and micronutrient content in 14 oz of Commercial French Salad Dressing versus 14 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Commercial French Salad Dressing vs Squash Seed Kernels:

• 14 ounces of Commercial French Salad Dressing have 23 times more Vitamin A, more Vitamin B12, 2.3 times more Vitamin E and 16.6 times more Vitamin K than Squash Seed Kernels.
• While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 7.2 times more Vitamin B1, 2.4 times more Vitamin B2, 21.3 times more Vitamin B3, 3.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• 14 ounces of Commercial French Salad Dressing have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 14 ounces of Squash Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12
• Both Commercial French Salad Dressing as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Commercial French Salad Dressing vs Squash Seed Kernels:

• 14 ounces of Commercial French Salad Dressing have 94.4 times more Sodium than Squash Seed Kernels.
• While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Calcium, 67.2 times more Copper, 27.6 times more Iron, 84.6 times more Magnesium, 119.6 times more Manganese, 49.3 times more Phosphorus, 7.5 times more Potassium, more Selenium and 65.1 times more Zinc than Commercial French Salad Dressing.
• 14 ounces of Commercial French Salad Dressing lack sufficient amounts of Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Commercial French Salad Dressing have 24 times more Omega 3, 1.8 times more Carbohydrate, 12.5 times more Sugars and 41 times more Fructose than Squash Seed Kernels.
• While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Energy, 1.3 times more Fat, 1.4 times more Saturated Fat, 2.5 times more Fiber and 34.7 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Squash Seed Kernels offer comparable quantities of Omega 6 per 14 ounces.
• 14 ounces of Commercial French Salad Dressing provide inadequate amounts of Protein