Comparing Nutrients in 1 kilogram Reduced Fat French Salad Dressing no Salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat French Salad Dressing no Salt	1%	50%	49%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Reduced Fat French Salad Dressing no Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	80.3% 2330kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	731% 11.7g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	154% 200g	130g per day for Men 19-50 years
Sugars	392% 285g	36% 26g	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	172% 125g	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	% 157g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	29% 11g	226% 86g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat French Salad Dressing no Salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	30% 270μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.67mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	1035% 13.5mg	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	568% 2270μg	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	191% 28.6mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat French Salad Dressing no Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	2000% 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	109% 8.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	455% 50mg	11mg per day for Men 19-50 years
Water	14.7% 543g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Reduced Fat French Salad Dressing Without Salt has 9 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 61.7 times more Vitamin B1, 6.8 times more Vitamin B2, 17.8 times more Vitamin B3, 43.5 times more Vitamin B5, 24.5 times more Vitamin B6, 113.5 times more Vitamin B9, more Vitamin C and 12.3 times more Vitamin E than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Reduced Fat French Salad Dressing no Salt vs Sunflower Seeds:

• Reduced Fat French Salad Dressing Without Salt has 3.3 times more Sodium and 11.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 11.3 times more Copper, 6 times more Iron, 40.6 times more Magnesium, 17.7 times more Manganese, 41.3 times more Phosphorus, 6 times more Potassium, 33.1 times more Selenium and 25 times more Zinc than Reduced Fat French Salad Dressing Without Salt .

Comparison of macro-nutrients per 1 kilogram:

• Reduced Fat French Salad Dressing Without Salt has 19.5 times more Omega 3, 1.5 times more Carbohydrate and 10.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Energy, 3.8 times more Fat, 4.1 times more Saturated Fat, 6 times more Omega 6, 7.8 times more Fiber and 35.8 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.