Comparing Nutrients in 1 kilogram Commercial French Salad Dressing VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Commercial French Salad Dressing	Squash Seed Kernels	Recommended Dietary Allowance
Energy	144% 4190kcal	193% 5590kcal	2900kcal per day for Men 19-50 years
Fat	403% 391g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	190% 61g	271% 86.6g	32g per day for Men 19-50 years
Omega 3	1800% 29g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1179% 200g	1218% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	82.4% 107g	130g per day for Men 19-50 years
Sugars	240% 174g	19.3% 14g	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	85% 61.5g	2.07% 1.5g	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	% 65.6g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 40g	% 11.3g	g per day for Men 19-50 years
Fiber	63% 24g	158% 60g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	540% 302g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	110% 1.43mg	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	0% 0μg	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21% 19mg	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	333% 50mg	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1012% 1214μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	27% 270mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	1492% 13.4mg	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	40% 3.2mg	1103% 88.2mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	1410% 5920mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	1975% 45.4mg	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	35.7% 250mg	1761% 12330mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	238% 8090mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	441% 6610mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	710% 78mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1.4% 52.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial French Salad Dressing VS Squash Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Commercial French Salad Dressing versus 1 kg of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Commercial French Salad Dressing vs Squash Seed Kernels:

• 1 kilogram of Commercial French Salad Dressing has 23 times more Vitamin A, more Vitamin B12, 2.3 times more Vitamin E and 16.6 times more Vitamin K than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 7.2 times more Vitamin B1, 2.4 times more Vitamin B2, 21.3 times more Vitamin B3, 3.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• 1 kilogram of Commercial French Salad Dressing have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 1 kilogram of Squash Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12
• Both Commercial French Salad Dressing as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Commercial French Salad Dressing vs Squash Seed Kernels:

• 1 kilogram of Commercial French Salad Dressing has 94.4 times more Sodium than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 1.7 times more Calcium, 67.2 times more Copper, 27.6 times more Iron, 84.6 times more Magnesium, 119.6 times more Manganese, 49.3 times more Phosphorus, 7.5 times more Potassium, more Selenium and 65.1 times more Zinc than Commercial French Salad Dressing.
• 1 kilogram of Commercial French Salad Dressing lack sufficient amounts of Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial French Salad Dressing has 24 times more Omega 3, 1.8 times more Carbohydrate, 12.5 times more Sugars and 41 times more Fructose than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 1.3 times more Energy, 1.3 times more Fat, 1.4 times more Saturated Fat, 2.5 times more Fiber and 34.7 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Squash Seed Kernels offer comparable quantities of Omega 6 per one kilogram.
• 1 kilogram of Commercial French Salad Dressing provide inadequate amounts of Protein