Comparing Nutrients in 1 kilogram Sunflower Seeds VS Reduced Fat French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Sunflower Seeds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	201% 5840kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	731% 11.7g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	225% 293g	130g per day for Men 19-50 years
Sugars	36% 26g	392% 285g	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	172% 125g	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	% 157g	g per day for Men 19-50 years
Sucrose	% 25g	% 0g	g per day for Men 19-50 years
Fiber	226% 86g	29% 11g	38g per day for Men 19-50 years
Protein	371% 208g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	29% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	42.3% 0.55mg	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	568% 2270μg	5% 20μg	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	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	78% 780mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	178% 1.6mg	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	656% 52.5mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	48% 1.1mg	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	943% 6600mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	14.7% 543g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Reduced Fat French Salad Dressing no Salt:

• Dried Sunflower Seed Kernels have 61.7 times more Vitamin B1, 6.8 times more Vitamin B2, 17.8 times more Vitamin B3, 43.5 times more Vitamin B5, 24.5 times more Vitamin B6, 113.5 times more Vitamin B9, more Vitamin C and 12.3 times more Vitamin E than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 9 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Reduced Fat French Salad Dressing no Salt:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 11.3 times more Copper, 6 times more Iron, 40.6 times more Magnesium, 17.7 times more Manganese, 41.3 times more Phosphorus, 6 times more Potassium, 33.1 times more Selenium and 25 times more Zinc than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 3.3 times more Sodium and 11.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.5 times more Energy, 3.8 times more Fat, 4.1 times more Saturated Fat, 6 times more Omega 6, 7.8 times more Fiber and 35.8 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 19.5 times more Omega 3, 1.5 times more Carbohydrate and 10.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.