Comparing Nutrients in 1 kilogram Fat-free French Salad Dressing VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fat-free French Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45.5% 1320kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	176% 229g	130g per day for Men 19-50 years
Sugars	227% 165g	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	69.7% 50.5g	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	% 46.8g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 55g	% 23.7g	g per day for Men 19-50 years
Fiber	58% 22g	279% 106g	38g per day for Men 19-50 years
Protein	3.57% 2g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	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	35% 140μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	72.5% 5.8mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	0% 0mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	569% 8530mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	474% 52mg	11mg per day for Men 19-50 years
Water	17.6% 650g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fat-free French Salad Dressing vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 29.1 times more Vitamin B1, 10.8 times more Vitamin B2, 36.9 times more Vitamin B3, 3470 times more Vitamin B5, more Vitamin B6, 16.7 times more Vitamin B9, more Vitamin C, 1816.5 times more Vitamin E and 31 times more Vitamin K than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fat-free French Salad Dressing vs Oil Roasted Sunflower Seeds:

• Fat-free French Salad Dressing has 284.3 times more Sodium and 42.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.4 times more Calcium, 14.9 times more Copper, 7.4 times more Iron, 42.3 times more Magnesium, 86.7 times more Manganese, more Phosphorus, 5.8 times more Potassium, 39.1 times more Selenium and 52.1 times more Zinc than Fat-free French Salad Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Fat-free French Salad Dressing has 1.4 times more Carbohydrate, 5.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.5 times more Energy, 190 times more Fat, 191 times more Saturated Fat, 4.5 times more Omega 3, 814.5 times more Omega 6, 4.8 times more Fiber and 100.3 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.