Comparing Nutrients in 1 kilogram Russian Salad Dressing VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Russian Salad Dressing	1%	64%	35%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Russian Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	122% 3550kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	270% 262g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	74.7% 24g	163% 52g	32g per day for Men 19-50 years
Omega 3	1088% 17.4g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	770% 131g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	185% 241g	130g per day for Men 19-50 years
Sugars	244% 177g	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	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	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	292% 111g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Russian Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	12.5% 50μg	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	66.7% 60mg	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	221% 33.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	448% 537μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russian Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	75% 6mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	28.6% 200mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	755% 11330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	481% 53mg	11mg per day for Men 19-50 years
Water	10.4% 385g	0.32% 12g	3700g per day for Men 19-50 years

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

• Russian Salad Dressing has more Vitamin A, 4.3 times more Vitamin C and 19.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Vitamin B1, 5.3 times more Vitamin B2, 11.9 times more Vitamin B3, 17.6 times more Vitamin B5, 8.3 times more Vitamin B6, 47.4 times more Vitamin B9 and 7.9 times more Vitamin E than Russian Salad Dressing.
• Both Russian Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Russian Salad Dressing has 377.7 times more Sodium and 32.1 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, 31.6 times more Copper, 6.3 times more Iron, 12.9 times more Magnesium, 33.5 times more Manganese, 57.8 times more Phosphorus, 4.9 times more Potassium, 49.6 times more Selenium and 24 times more Zinc than Russian Salad Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Russian Salad Dressing has 25.2 times more Omega 3, 1.3 times more Carbohydrate and 6.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 1.9 times more Fat, 2.2 times more Saturated Fat, 2.5 times more Omega 6, 15.9 times more Fiber and 28 times more Protein than Russian Salad Dressing.
• Both Russian Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.