Comparing Nutrients in 1 kilogram Light Mayonnaise-type Salad Dressing VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Light Mayonnaise-type Salad Dressing	2%	57%	41%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Light Mayonnaise-type Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54.5% 1580kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	46.4% 15g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	412% 6.6g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	292% 49.7g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	176% 229g	130g per day for Men 19-50 years
Sugars	92% 66.7g	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	0% 0g	279% 106g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Light Mayonnaise-type Salad 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	8.33% 0.1mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	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	6.92% 0.09mg	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	15% 60μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	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	48% 7.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Mayonnaise-type Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	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	15% 1.2mg	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	18.6% 130mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	555% 8330mg	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	19.2% 712g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Mayonnaise-type Salad Dressing VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Light Mayonnaise-type 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 Light Mayonnaise-type Salad Dressing vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Light Mayonnaise-type Salad Dressing has 6.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 32 times more Vitamin B1, 9.3 times more Vitamin B2, 1032.5 times more Vitamin B3, 88 times more Vitamin B6, 39 times more Vitamin B9 and 50.5 times more Vitamin E than Light Mayonnaise-type Salad Dressing.
• 1 kilogram of Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Light Mayonnaise-type Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Light Mayonnaise-type Salad Dressing vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Light Mayonnaise-type Salad Dressing has 277.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 17.4 times more Calcium, 120.3 times more Copper, 35.7 times more Iron, 63.5 times more Magnesium, 87.6 times more Phosphorus, 13.4 times more Potassium, 195.5 times more Selenium and 74.4 times more Zinc than Light Mayonnaise-type Salad Dressing.
• 1 kilogram of Light Mayonnaise-type Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Light Mayonnaise-type Salad Dressing has 8.1 times more Omega 3 and 2.1 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.7 times more Energy, 5.1 times more Fat, 4.8 times more Saturated Fat, 6.9 times more Omega 6, 1.4 times more Carbohydrate, more Fiber and 30.9 times more Protein than Light Mayonnaise-type Salad Dressing.
• 1 kilogram of Light Mayonnaise-type Salad Dressing provide inadequate amounts of Fiber and Protein