Comparing Nutrients in 14 ounces Sunflower Seeds VS Reduced Calorie Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Reduced Calorie Italian Salad Dressing	1%	87%	12%

Macro Nutrients

	Sunflower Seeds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Energy	80% 2318kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	337% 5.4g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	238% 40.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	10.6% 7.7g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	147% 82.5g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	0.5% 0.079mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	9.16% 0.12mg	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	225% 901μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	1.76% 1.6mg	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	931% 140mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Calcium	31% 310mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	2.2% 0.02mg	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	260% 21mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	3.45% 0.079mg	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	374% 2619mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	284% 4263mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	7.5% 278g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Reduced Calorie Italian Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Reduced Calorie Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Reduced Calorie Italian Salad Dressing:

• 14 ounces of Sunflower Seeds have 148 times more Vitamin B1, 35.5 times more Vitamin B2, 416.8 times more Vitamin B3, more Vitamin B5, 44.8 times more Vitamin B6, 75.7 times more Vitamin B9 and 59.6 times more Vitamin E than Reduced Calorie Italian Salad Dressing.
• While 14 oz of Reduced Calorie Italian Salad Dressing contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin K
• 14 ounces of Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Dried Sunflower Seed Kernels as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Reduced Calorie Italian Salad Dressing:

• 14 ounces of Sunflower Seeds have 13 times more Calcium, 360 times more Copper, 40.4 times more Iron, 162.5 times more Magnesium, 97.5 times more Manganese, 94.3 times more Phosphorus, 19.5 times more Potassium, 33.1 times more Selenium and 125 times more Zinc than Reduced Calorie Italian Salad Dressing.
• While 14 oz of Reduced Calorie Italian Salad Dressing contain 119.3 times more Sodium than Dried Sunflower Seed Kernels.
• 14 ounces of Reduced Calorie Italian Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 2.9 times more Energy, 2.6 times more Fat, 1.5 times more Saturated Fat, 2.3 times more Omega 6, 3 times more Carbohydrate, 1.4 times more Sugars, 43 times more Fiber and 69.3 times more Protein than Reduced Calorie Italian Salad Dressing.
• While 14 oz of Reduced Calorie Italian Salad Dressing contain 22.7 times more Omega 3 than Dried Sunflower Seed Kernels.
• 14 ounces of Reduced Calorie Italian Salad Dressing provide inadequate amounts of Fiber and Protein