Comparing Nutrients in 14 ounces Fat-free French Salad Dressing VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fat-free French Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 524kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	70% 91g	130g per day for Men 19-50 years
Sugars	90% 65.3g	17% 12.3g	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	27.6% 20g	0% 0g	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	% 18.6g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 22g	% 9.4g	g per day for Men 19-50 years
Fiber	23% 8.73g	111% 42g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	242% 3.14mg	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	14% 55.6μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.85% 4.37mg	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	0.53% 0.079mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	796% 7.16mg	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	28.8% 2.3mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	359% 8.26mg	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	0% 0mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	226% 3385mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	6.98% 258g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fat-free French Salad Dressing vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 29.1 times more Vitamin B1, 10.8 times more Vitamin B2, 36.9 times more Vitamin B3, 3470 times more Vitamin B5, more Vitamin B6, 16.7 times more Vitamin B9, more Vitamin C, 1816.5 times more Vitamin E and 31 times more Vitamin K than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fat-free French Salad Dressing vs Oil Roasted Sunflower Seeds:

• Fat-free French Salad Dressing has 284.3 times more Sodium and 42.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.4 times more Calcium, 14.9 times more Copper, 7.4 times more Iron, 42.3 times more Magnesium, 86.7 times more Manganese, more Phosphorus, 5.8 times more Potassium, 39.1 times more Selenium and 52.1 times more Zinc than Fat-free French Salad Dressing.

Comparison of macro-nutrients per 14 ounces:

• Fat-free French Salad Dressing has 1.4 times more Carbohydrate, 5.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.5 times more Energy, 190 times more Fat, 191 times more Saturated Fat, 4.5 times more Omega 3, 814.5 times more Omega 6, 4.8 times more Fiber and 100.3 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.