Comparing Nutrients in 14 ounces Commercial French Salad Dressing VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Commercial French Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Energy	57.3% 1663kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	160% 155g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	75.6% 24g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	714% 11.4g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	468% 79.5g	538% 91g	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	61% 79.4g	130g per day for Men 19-50 years
Sugars	95% 69g	14.3% 10.4g	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	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 16g	% 9.92g	g per day for Men 19-50 years
Fiber	25% 9.53g	90% 34g	38g per day for Men 19-50 years
Protein	6.17% 3.45g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10% 91μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 482μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	175% 2623mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	180% 20mg	11mg per day for Men 19-50 years
Water	4.2% 156g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Commercial French Salad Dressing vs Sunflower Seeds:

• Commercial French Salad Dressing has 7.7 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 38.9 times more Vitamin B1, 5.6 times more Vitamin B2, 35.6 times more Vitamin B3, 31.3 times more Vitamin B6, more Vitamin B9, more Vitamin C and 7 times more Vitamin E than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Commercial French Salad Dressing vs Sunflower Seeds:

• Commercial French Salad Dressing has 73.4 times more Sodium and 8.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 90 times more Copper, 16.4 times more Iron, 46.4 times more Magnesium, 51.3 times more Manganese, 26.4 times more Phosphorus, 6 times more Potassium, more Selenium and 41.7 times more Zinc than Commercial French Salad Dressing.

Comparison of macro-nutrients per 14 ounces:

• Commercial French Salad Dressing has 1.4 times more Saturated Fat, 48 times more Omega 3 and 6.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 1.3 times more Fat, 3.6 times more Fiber and 23.9 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Dried Sunflower Seed Kernels have similar amounts of Omega 6 and Carbohydrate per 14 oz.
• Both Commercial French Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.