Comparing Nutrients in 1 kilogram Commercial French Salad Dressing no Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing no Salt	1%	86%	13%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Commercial French Salad Dressing no Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	158% 4590kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	462% 448g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	177% 56.5g	163% 52g	32g per day for Men 19-50 years
Omega 3	1711% 27.4g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1076% 183g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	185% 241g	130g per day for Men 19-50 years
Sugars	220% 160g	37.7% 27.3g	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	74% 53.6g	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	% 67g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	0% 0g	292% 111g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing no Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.88mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	618% 8.04mg	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	593% 2370μg	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	0% 0mg	15.6% 14mg	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	275% 41.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1012% 1214μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing no Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2033% 18.3mg	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	100% 8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	917% 21mg	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	27% 190mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	481% 53mg	11mg per day for Men 19-50 years
Water	9.9% 366g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial French Salad Dressing no Salt vs Roasted Sunflower Seeds:

• Commercial French Salad Dressing no Salt has more Vitamin A and 45 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.6 times more Vitamin B1, 4.6 times more Vitamin B2, 37.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 6.3 times more Vitamin E than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Commercial French Salad Dressing no Salt vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Calcium, more Copper, 4.8 times more Iron, 25.8 times more Magnesium, 100.5 times more Manganese, 60.8 times more Phosphorus, 12.7 times more Potassium, more Selenium and 18.2 times more Zinc than Commercial French Salad Dressing no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Commercial French Salad Dressing no Salt has 39.7 times more Omega 3 and 5.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 1.8 times more Omega 6, 1.5 times more Carbohydrate, more Fiber and 25.1 times more Protein than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fat and Saturated Fat per 1 kg.
• Both Commercial French Salad Dressing no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.