Comparing Nutrients in 1 pound Light Mayonnaise-type Salad Dressing VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Light Mayonnaise-type Salad Dressing	2%	57%	41%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Light Mayonnaise-type Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.7% 717kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	46.8% 45.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	21% 6.73g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	187% 3g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	84% 109g	130g per day for Men 19-50 years
Sugars	41.7% 30.3g	17% 12.4g	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	0% 0g	132% 50.3g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Light Mayonnaise-type Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.11% 0.018mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	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	6.8% 27.2μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	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	21.8% 3.27mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.7% 88.5μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Mayonnaise-type Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	922% 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	6.8% 0.54mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	416% 9.57mg	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	8.42% 59mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	252% 3778mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	218% 24mg	11mg per day for Men 19-50 years
Water	8.73% 323g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Light Mayonnaise-type Salad Dressing vs Roasted Sunflower Seeds:

• Light Mayonnaise-type Salad Dressing has more Vitamin B12 and 7.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.6 times more Vitamin B1, 8.2 times more Vitamin B2, 1760.5 times more Vitamin B3, 89.3 times more Vitamin B6, 39.5 times more Vitamin B9, more Vitamin C and 36.3 times more Vitamin E than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Light Mayonnaise-type Salad Dressing vs Roasted Sunflower Seeds:

• Light Mayonnaise-type Salad Dressing has 277.7 times more Sodium and 59.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Calcium, 122 times more Copper, 31.7 times more Iron, 64.5 times more Magnesium, 88.8 times more Phosphorus, 23.6 times more Potassium, 198.3 times more Selenium and 75.6 times more Zinc than Light Mayonnaise-type Salad Dressing.

Comparison of macro-nutrients per 1 pound:

• Light Mayonnaise-type Salad Dressing has 9.6 times more Omega 3 and 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Energy, 5 times more Fat, 3.5 times more Saturated Fat, 6.6 times more Omega 6, 1.5 times more Carbohydrate, more Fiber and 29.7 times more Protein than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.