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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	204% 5920kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	731% 11.7g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	225% 293g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 157g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	29% 11g	38g per day for Men 19-50 years
Protein	358% 201g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	29% 4.67mg	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	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	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	NA	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 Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	87% 870mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	14.7% 543g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Reduced Fat French Salad Dressing no Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Reduced Fat French Salad Dressing no Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 13.3 times more Vitamin B1, 5.4 times more Vitamin B2, 8.8 times more Vitamin B3, 266.9 times more Vitamin B5, 14.4 times more Vitamin B6, 117 times more Vitamin B9 and 12.7 times more Vitamin E than Reduced Fat French Salad Dressing no Salt.
• While 1 kg of Reduced Fat French Salad Dressing Without Salt contains more Vitamin A and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 kilogram of Reduced Fat French Salad Dressing no Salt have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 7.9 times more Calcium, 11.3 times more Copper, 4.9 times more Iron, 15.9 times more Magnesium, 18.9 times more Manganese, 71.2 times more Phosphorus, 4.5 times more Potassium, 48.9 times more Selenium and 26.1 times more Zinc than Reduced Fat French Salad Dressing no Salt.
• While 1 kg of Reduced Fat French Salad Dressing Without Salt contains 10 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Reduced Fat French Salad Dressing no Salt lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.5 times more Energy, 3.8 times more Fat, 6.4 times more Saturated Fat, 8.9 times more Omega 6, 9.6 times more Fiber and 34.6 times more Protein than Reduced Fat French Salad Dressing no Salt.
• While 1 kg of Reduced Fat French Salad Dressing Without Salt contains 14.4 times more Omega 3, 1.3 times more Carbohydrate, 9.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Reduced Fat French Salad Dressing no Salt provide inadequate amounts of Protein