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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Reduced Calorie French Salad Dressing	1%	52%	47%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Energy	204% 5920kcal	78.3% 2270kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	58.5% 18.7g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	553% 8.84g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	390% 66.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	208% 270g	130g per day for Men 19-50 years
Sugars	43% 31g	358% 259g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	0% 0g	38g per day for Men 19-50 years
Protein	358% 201g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	0% 0mg	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	585% 2340μg	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	12.2% 11mg	0% 0mg	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	2422% 363mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Calcium	87% 870mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	11% 0.1mg	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	535% 42.8mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	31% 0.71mg	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	1627% 11390mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	536% 8040mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	16% 590g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, 266.9 times more Vitamin B5, more Vitamin B6, 117 times more Vitamin B9, more Vitamin C and 12.7 times more Vitamin E than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains more Vitamin A and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Reduced Calorie French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 7.9 times more Calcium, 180.4 times more Copper, 10.7 times more Iron, 14.1 times more Magnesium, 29.3 times more Manganese, 81.4 times more Phosphorus, 6.1 times more Potassium, 48.9 times more Selenium and 28.9 times more Zinc than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains 268 times more Sodium and 38.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Energy, 3.9 times more Fat, 3.8 times more Saturated Fat, 5.2 times more Omega 6, more Fiber and 50.2 times more Protein than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains 10.9 times more Omega 3 and 8.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Reduced Calorie French Salad Dressing have similar amounts of Carbohydrate per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Reduced Calorie French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.