Comparing Nutrients in 1 kilogram Reduced Calorie Italian Salad Dressing VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie Italian Salad Dressing	1%	87%	12%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Reduced Calorie Italian Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Energy	69% 2000kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	206% 200g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	850% 13.6g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	600% 102g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	154% 200g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	5.26% 2g	226% 86g	38g per day for Men 19-50 years
Protein	5.36% 3g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie Italian Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	7.5% 30μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.7μg	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	39.3% 5.9mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie Italian Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	5.56% 0.05mg	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	16.3% 1.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	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	10% 70mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	716% 10740mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	19% 700g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Reduced Calorie Italian Salad Dressing vs Sunflower Seeds:

• Reduced Calorie Italian Salad Dressing has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 148 times more Vitamin B1, 35.5 times more Vitamin B2, 416.8 times more Vitamin B3, more Vitamin B5, 44.8 times more Vitamin B6, 75.7 times more Vitamin B9, 3.5 times more Vitamin C and 59.6 times more Vitamin E than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Reduced Calorie Italian Salad Dressing vs Sunflower Seeds:

• Reduced Calorie Italian Salad Dressing has 119.3 times more Sodium and 14.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Calcium, 360 times more Copper, 40.4 times more Iron, 162.5 times more Magnesium, 97.5 times more Manganese, 94.3 times more Phosphorus, 19.5 times more Potassium, 33.1 times more Selenium and 125 times more Zinc than Reduced Calorie Italian Salad Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Reduced Calorie Italian Salad Dressing has 22.7 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Energy, 2.6 times more Fat, 1.5 times more Saturated Fat, 2.3 times more Omega 6, 3 times more Carbohydrate, 1.4 times more Sugars, 43 times more Fiber and 69.3 times more Protein than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.