Comparing Nutrients in 1 pound Fat-free French Salad Dressing VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Fat-free French Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.6% 599kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	72% 93g	130g per day for Men 19-50 years
Sugars	103% 74.6g	NA	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	31.6% 23g	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	% 21.2g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	137% 52g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.18% 0.51mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.18% 0.009mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	281% 3.65mg	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	16% 63.5μg	270% 1080μg	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	0% 0mg	7.06% 6.35mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	924% 8.3mg	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	33% 2.63mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	417% 9.6mg	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	0% 0mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	258% 3869mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	219% 24mg	11mg per day for Men 19-50 years
Water	7.97% 295g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Fat-free French Salad Dressing VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Fat-free French Salad Dressing versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fat-free French Salad Dressing vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 29.5 times more Vitamin B1, 11 times more Vitamin B2, 37.5 times more Vitamin B3, 3530 times more Vitamin B5, more Vitamin B6 and 17 times more Vitamin B9 than Fat-free French Salad Dressing.
• 1 pound of Fat-free French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Fat-free French Salad Dressing as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Fat-free French Salad Dressing vs Toasted Sunflower Seeds:

• 1 pound of Fat-free French Salad Dressing has 284.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 11.4 times more Calcium, 15.2 times more Copper, 11.7 times more Iron, 43 times more Magnesium, 88.1 times more Manganese, more Phosphorus, 5.8 times more Potassium and 53 times more Zinc than Fat-free French Salad Dressing.
• 1 pound of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fat-free French Salad Dressing has 1.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.7 times more Energy, 210.4 times more Fat, 160.9 times more Saturated Fat, 4.4 times more Omega 3, 890.2 times more Omega 6, 5.2 times more Fiber and 86.1 times more Protein than Fat-free French Salad Dressing.
• 1 pound of Fat-free French Salad Dressing provide inadequate amounts of Omega 3, Omega 6 and Protein