Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Sesame Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sesame Salad Dressing	3%	90%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Sesame Salad Dressing	Recommended Dietary Allowance
Energy	79.7% 2310kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	185% 179g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	496% 7.94g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	542% 92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	26.3% 34g	130g per day for Men 19-50 years
Sugars	15% 11g	45.5% 33g	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	116% 44g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	137% 76.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sesame Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	0% 0mg	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	235% 941μg	0% 0μg	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	6.17% 5.56mg	0% 0mg	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	691% 104mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	185% 222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sesame Salad Dressing	Recommended Dietary Allowance
Calcium	27.8% 278mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	0% 0mg	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	189% 15mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	NA	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	655% 4584mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	265% 3969mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	4.2% 156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Sesame Salad Dressing:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 5.2 times more Vitamin E than Regular Sesame Seed Salad Dressing.
• While Regular Sesame Seed Salad Dressing contains 20.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Regular Sesame Seed Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Sesame Salad Dressing:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Calcium, more Copper, 6.3 times more Iron, more Magnesium, 31.2 times more Phosphorus, 5.4 times more Potassium, 49.6 times more Selenium and 52.9 times more Zinc than Regular Sesame Seed Salad Dressing.
• While Regular Sesame Seed Salad Dressing contains 333.3 times more Sodium and 32.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 1.4 times more Omega 6, 2.8 times more Carbohydrate, 11.1 times more Fiber and 6.2 times more Protein than Regular Sesame Seed Salad Dressing.
• While Regular Sesame Seed Salad Dressing contains 29 times more Omega 3 and 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Regular Sesame Seed Salad Dressing have similar amounts of Fat and Saturated Fat per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Regular Sesame Seed Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.