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

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing no Salt	1%	86%	13%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Commercial French Salad Dressing no Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	158% 4590kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	462% 448g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	177% 56.5g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	1711% 27.4g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1076% 183g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	176% 229g	130g per day for Men 19-50 years
Sugars	220% 160g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 39g	% 23.7g	g per day for Men 19-50 years
Fiber	0% 0g	279% 106g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing no Salt	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.88mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1012% 1214μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing no Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	9.9% 366g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Commercial French Salad Dressing no Salt has more Vitamin A and 39.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 16.8 times more Vitamin B1, 5.3 times more Vitamin B2, 22 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 8.8 times more Vitamin E than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels contain 3.6 times more Calcium, more Copper, 5.4 times more Iron, 25.4 times more Magnesium, 99 times more Manganese, 59.9 times more Phosphorus, 7.2 times more Potassium, more Selenium and 18 times more Zinc than Commercial French Salad Dressing no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Commercial French Salad Dressing no Salt has 33.8 times more Omega 3, 5.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 1.3 times more Saturated Fat, 1.9 times more Omega 6, 1.5 times more Carbohydrate, more Fiber and 26.1 times more Protein than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Fat per 1 kg.
• Both Commercial French Salad Dressing no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.