Comparing Nutrients in 1 pound Sesame Salad Dressing VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Salad Dressing	3%	90%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sesame Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	69.3% 2009kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	211% 205g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	100% 32g	32g per day for Men 19-50 years
Omega 3	567% 9.07g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	619% 105g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	80% 104g	130g per day for Men 19-50 years
Sugars	52% 37.7g	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	12% 4.54g	127% 48g	38g per day for Men 19-50 years
Protein	25% 14g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Sesame Salad Dressing	Oil 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	0% 0mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	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	0% 0mg	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	0% 0μg	265% 1061μg	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	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	151% 22.7mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.6% 86mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	34% 2.72mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	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	24% 168mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	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	302% 4536mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.19% 7g	3700g per day for Men 19-50 years

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

• Regular Sesame Seed Salad Dressing has 18.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 7.3 times more Vitamin E than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sesame Salad Dressing vs Oil Roasted Sunflower Seeds:

• Regular Sesame Seed Salad Dressing has 333.3 times more Sodium and 25.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Calcium, more Copper, 7.1 times more Iron, more Magnesium, 30.8 times more Phosphorus, 3.1 times more Potassium, 48.9 times more Selenium and 52.1 times more Zinc than Regular Sesame Seed Salad Dressing.

Comparison of macro-nutrients per 1 pound:

• Regular Sesame Seed Salad Dressing has 24.7 times more Omega 3 and 2.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 1.5 times more Omega 6, 2.7 times more Carbohydrate, 10.6 times more Fiber and 6.5 times more Protein than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing and Oil Roasted Sunflower Seed Kernels have similar amounts of Fat and Saturated Fat per 1 lb.
• Both Regular Sesame Seed Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.