Comparing Nutrients in 1 kilogram Commercial Italian Salad Dressing VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Commercial Italian Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	82.8% 2400kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	92% 29.5g	163% 52g	32g per day for Men 19-50 years
Omega 3	931% 15g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	544% 92g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	185% 241g	130g per day for Men 19-50 years
Sugars	149% 108g	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	80.3% 58.2g	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	% 44.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	292% 111g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	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	49.2% 0.64mg	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	4.44% 4mg	15.6% 14mg	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	146% 22mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	32.5% 2.6mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	21.4% 150mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	662% 9930mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	17% 634g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Italian Salad Dressing vs Roasted Sunflower Seeds:

• Commercial Italian Salad Dressing has 20.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1, more Vitamin B2, 53.8 times more Vitamin B3, more Vitamin B5, 12.6 times more Vitamin B6, more Vitamin B9, 3.5 times more Vitamin C and 11.9 times more Vitamin E than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial Italian Salad Dressing vs Roasted Sunflower Seeds:

• Commercial Italian Salad Dressing has 331 times more Sodium and 52.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Calcium, 96.3 times more Copper, 14.6 times more Iron, 25.8 times more Magnesium, 68.1 times more Manganese, 77 times more Phosphorus, 10.1 times more Potassium, 39.7 times more Selenium and 75.6 times more Zinc than Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Commercial Italian Salad Dressing has 21.6 times more Omega 3 and 3.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 2.4 times more Fat, 1.8 times more Saturated Fat, 3.5 times more Omega 6, 2 times more Carbohydrate, more Fiber and 47.1 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.