Comparing Nutrients in 1 kilogram Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	1%	0%	99%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 640kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	176% 229g	130g per day for Men 19-50 years
Sugars	94% 68g	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	52.6% 20g	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

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Oil 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	6.67% 0.08mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	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	10% 40μg	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	146% 22mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	12.5% 1mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	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	38.6% 270mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	500% 7500mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	22% 818g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 40 times more Vitamin B1, more Vitamin B2, 413 times more Vitamin B3, 396 times more Vitamin B6, 58.5 times more Vitamin B9, more Vitamin C, 16.6 times more Vitamin E and more Vitamin K than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise 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 Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing vs Oil Roasted Sunflower Seeds:

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 250 times more Sodium and 53.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Calcium, 94.9 times more Copper, 42.8 times more Iron, 63.5 times more Magnesium, 42.2 times more Phosphorus, 9.7 times more Potassium, 30.1 times more Selenium and 74.4 times more Zinc than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 2.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.4 times more Carbohydrate, 5.3 times more Fiber and 100.3 times more Protein than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.