Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Reduced Calorie Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Reduced Calorie Italian Salad Dressing	1%	87%	12%

Macro Nutrients

	Roasted Sunflower Seeds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Energy	201% 5820kcal	69% 2000kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	90% 29g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	850% 13.6g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	600% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	51.5% 67g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	26.8% 19.4g	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	292% 111g	5.26% 2g	38g per day for Men 19-50 years
Protein	345% 193g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	23% 0.3mg	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	593% 2370μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	4.44% 4mg	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	1740% 261mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Calcium	70% 700mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	5.56% 0.05mg	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	475% 38mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	8.7% 0.2mg	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	1650% 11550mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	716% 10740mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	19% 700g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Reduced Calorie Italian Salad Dressing:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.6 times more Vitamin B1, 24.6 times more Vitamin B2, 352.1 times more Vitamin B3, more Vitamin B5, 26.8 times more Vitamin B6, 79 times more Vitamin B9, 3.5 times more Vitamin C and 44.2 times more Vitamin E than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains more Vitamin B12 and 4.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Reduced Calorie Italian Salad Dressing:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.7 times more Calcium, 366 times more Copper, 29.2 times more Iron, 64.5 times more Magnesium, 105.5 times more Manganese, 165 times more Phosphorus, 25.8 times more Potassium, 49.6 times more Selenium and 132.3 times more Zinc than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 358 times more Sodium and 58.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Energy, 2.5 times more Fat, 1.8 times more Saturated Fat, 3.2 times more Omega 6, 3.6 times more Carbohydrate, 1.4 times more Sugars, 55.5 times more Fiber and 64.4 times more Protein than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 19.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.