Comparing Nutrients in 14 ounces Spray-style Salad Dressing VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Spray-style Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.6% 655kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.7g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	63% 81.7g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	3.13% 1.2g	120% 45.6g	38g per day for Men 19-50 years
Protein	1.13% 0.64g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	246% 3.2mg	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	NA	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	NA	809% 7.28mg	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	8.93% 0.71mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	NA	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	365% 8.4mg	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	NA	657% 4596mg	700mg per day for Men 19-50 years
Potassium	NA	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	292% 4374mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	191% 21mg	11mg per day for Men 19-50 years
Water	7.6% 282g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Spray-style Salad Dressing vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin C than Assorted Flavors Spray-style Salad Dressing.

Comparing minerals per 14 ounces for Spray-style Salad Dressing vs Toasted Sunflower Seeds:

• Assorted Flavors Spray-style Salad Dressing have 367.3 times more Sodium and 71 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Calcium and 37.8 times more Iron than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Energy, 5.3 times more Fat, 3.6 times more Saturated Fat, 38.3 times more Fiber and 107.6 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 14 oz.
• Both Assorted Flavors Spray-style Salad Dressing as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.