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

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie Italian Salad Dressing	1%	87%	12%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Reduced Calorie Italian Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31.3% 907kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	100% 32g	32g per day for Men 19-50 years
Omega 3	386% 6.17g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	272% 46.3g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	80% 104g	130g per day for Men 19-50 years
Sugars	12% 8.8g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	127% 48g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie Italian Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.57% 0.091mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	276% 3.6mg	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	3.4% 13.6μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	5.54% 5mg	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	18% 2.68mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.2% 56.7μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie Italian Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	909% 8.2mg	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	7.37% 0.59mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	410% 9.43mg	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	4.54% 31.8mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	325% 4872mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	8.6% 318g	0.19% 7g	3700g per day for Men 19-50 years

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

• Reduced Calorie Italian Salad Dressing has more Vitamin B12 and 4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 28 times more Vitamin B2, 206.5 times more Vitamin B3, more Vitamin B5, 26.4 times more Vitamin B6, 78 times more Vitamin B9, 2.8 times more Vitamin C and 61.6 times more Vitamin E than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Reduced Calorie Italian Salad Dressing has 358 times more Sodium and 45.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Calcium, 360.8 times more Copper, 32.9 times more Iron, 63.5 times more Magnesium, 104 times more Manganese, 162.7 times more Phosphorus, 14.6 times more Potassium, 48.9 times more Selenium and 130.3 times more Zinc than Reduced Calorie Italian Salad Dressing.

Comparison of macro-nutrients per 1 pound:

• Reduced Calorie Italian Salad Dressing has 16.8 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Energy, 2.6 times more Fat, 2.5 times more Saturated Fat, 3.4 times more Omega 6, 3.4 times more Carbohydrate, 1.6 times more Sugars, 53 times more Fiber and 66.9 times more Protein than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.