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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	81% 2350kcal	57.3% 1663kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	160% 155g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	75.6% 24g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	714% 11.4g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	468% 79.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	17% 12.3g	95% 69g	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	0% 0g	33.7% 24.4g	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	% 2.94g	% 26g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 16g	g per day for Men 19-50 years
Fiber	111% 42g	25% 9.53g	38g per day for Men 19-50 years
Protein	142% 79.6g	6.17% 3.45g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Commercial French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	13% 0.17mg	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	232% 929μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	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	961% 144mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	402% 482μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	34.5% 345mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	8.8% 0.079mg	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	212% 17mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	6.56% 0.15mg	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	646% 4521mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	175% 2623mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Commercial French Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Commercial French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 8.4 times more Vitamin B1, 4.4 times more Vitamin B2, 17.6 times more Vitamin B3, 18.4 times more Vitamin B6, more Vitamin B9 and 7.3 times more Vitamin E than Commercial French Salad Dressing.
• While 14 oz of Commercial French Salad Dressing contain more Vitamin A, more Vitamin B12 and 39.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• 14 ounces of Commercial French Salad Dressing have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Commercial French Salad Dressing have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 3.2 times more Calcium, 90.2 times more Copper, 13.4 times more Iron, 18.1 times more Magnesium, 54.7 times more Manganese, 45.6 times more Phosphorus, 4.5 times more Potassium, more Selenium and 43.4 times more Zinc than Commercial French Salad Dressing.
• While 14 oz of Commercial French Salad Dressing contain 220.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Commercial French Salad Dressing lack sufficient amounts of Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Energy, 1.3 times more Fat, 1.7 times more Omega 6, 1.2 times more Carbohydrate, 4.4 times more Fiber and 23.1 times more Protein than Commercial French Salad Dressing.
• While 14 oz of Commercial French Salad Dressing contain 35.6 times more Omega 3, 5.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Commercial French Salad Dressing offer comparable quantities of Saturated Fat per 14 ounces.
• 14 ounces of Commercial French Salad Dressing provide inadequate amounts of Protein