Comparing Nutrients in 1 kilogram Spray-style Salad Dressing VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Spray-style Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Energy	57% 1650kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	51.3% 16.4g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	154% 200g	130g per day for Men 19-50 years
Sugars	197% 143g	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	7.9% 3g	226% 86g	38g per day for Men 19-50 years
Protein	2.86% 1.6g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	NA	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	22.5% 1.8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	NA	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	943% 6600mg	700mg per day for Men 19-50 years
Potassium	NA	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	735% 11020mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	NA	455% 50mg	11mg per day for Men 19-50 years
Water	19% 710g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spray-style Salad Dressing vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2 times more Vitamin C than Assorted Flavors Spray-style Salad Dressing.

Comparing minerals per 1 kilogram for Spray-style Salad Dressing vs Sunflower Seeds:

• Assorted Flavors Spray-style Salad Dressing have 122.4 times more Sodium and 15 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Calcium and 29.2 times more Iron than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Assorted Flavors Spray-style Salad Dressing have 5.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Energy, 4.8 times more Fat, 2.7 times more Saturated Fat, 28.7 times more Fiber and 129.9 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Assorted Flavors Spray-style Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.