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

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat French Salad Dressing	1%	45%	54%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Reduced Fat French Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	76.6% 2220kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	26.3% 8.4g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	560% 8.96g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	174% 29.6g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	176% 229g	130g per day for Men 19-50 years
Sugars	233% 169g	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	39.5% 15g	279% 106g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat French Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.67mg	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	42.3% 0.55mg	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	5% 20μg	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	53.3% 48mg	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	66.7% 10mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 178μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat French Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	4.53% 181μg	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	91% 7.3mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	23% 160mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	559% 8380mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	474% 52mg	11mg per day for Men 19-50 years
Water	14.7% 543g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Fat French Salad Dressing VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Reduced Fat French Salad Dressing versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Reduced Fat French Salad Dressing has more Vitamin A, 4.4 times more Vitamin C and 5.7 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 13.3 times more Vitamin B1, 5.4 times more Vitamin B2, 8.8 times more Vitamin B3, more Vitamin B5, 14.4 times more Vitamin B6, 117 times more Vitamin B9 and 36.3 times more Vitamin E than Reduced Fat French Salad Dressing.
• 1 kilogram of Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B5 and Vitamin B9
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Reduced Fat French Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Reduced Fat French Salad Dressing has 279.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 7.9 times more Calcium, 11.3 times more Copper, 5.9 times more Iron, 15.9 times more Magnesium, 18.9 times more Manganese, 71.2 times more Phosphorus, 4.5 times more Potassium, 48.9 times more Selenium and 26.1 times more Zinc than Reduced Fat French Salad Dressing.
• 1 kilogram of Reduced Fat French Salad Dressing lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Reduced Fat French Salad Dressing has 11.1 times more Omega 3, 1.4 times more Carbohydrate and 5.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.7 times more Energy, 4.5 times more Fat, 8.4 times more Saturated Fat, 11.6 times more Omega 6, 7.1 times more Fiber and 34.6 times more Protein than Reduced Fat French Salad Dressing.
• 1 kilogram of Reduced Fat French Salad Dressing provide inadequate amounts of Protein