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

Macros Ratio

	Protein	Fat	Carbs
Russian Salad Dressing	1%	64%	35%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Russian Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	122% 3550kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	270% 262g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	74.7% 24g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	1088% 17.4g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	770% 131g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	176% 229g	130g per day for Men 19-50 years
Sugars	244% 177g	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	18.4% 7g	279% 106g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Russian Salad Dressing	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	12.5% 50μg	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	66.7% 60mg	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	221% 33.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	448% 537μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russian Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	75% 6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	28.6% 200mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	10.4% 385g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Russian Salad Dressing VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Russian 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 Russian Salad Dressing vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Russian Salad Dressing has more Vitamin A, 5.5 times more Vitamin C and 17.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 11 times more Vitamin B1, 6.1 times more Vitamin B2, 7 times more Vitamin B3, 17.4 times more Vitamin B5, 8.2 times more Vitamin B6, 46.8 times more Vitamin B9 and 10.9 times more Vitamin E than Russian Salad Dressing.
• 1 kilogram of Russian Salad Dressing have insufficient amounts of Vitamin B9
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Russian Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Russian Salad Dressing has 377.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 6.7 times more Calcium, 31.1 times more Copper, 7.1 times more Iron, 12.7 times more Magnesium, 33 times more Manganese, 57 times more Phosphorus, 2.8 times more Potassium, 48.9 times more Selenium and 23.7 times more Zinc than Russian Salad Dressing.
• 1 kilogram of Russian Salad Dressing lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Russian Salad Dressing has 21.5 times more Omega 3, 1.4 times more Carbohydrate and 5.7 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Energy, 2 times more Fat, 3 times more Saturated Fat, 2.6 times more Omega 6, 15.1 times more Fiber and 29.1 times more Protein than Russian Salad Dressing.
• 1 kilogram of Russian Salad Dressing provide inadequate amounts of Fiber and Protein