Comparing Nutrients in 1 pound 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	93% 2685kcal	36.4% 1057kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	332% 5.3g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	102% 133g	130g per day for Men 19-50 years
Sugars	19.5% 14g	178% 129g	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	78.2% 56.7g	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	% 3.36g	% 71.2g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0g	g per day for Men 19-50 years
Fiber	127% 48g	13% 5g	38g per day for Men 19-50 years
Protein	162% 91g	4.7% 2.63g	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	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	2.36% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	19% 0.25mg	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	265% 1061μg	2.27% 9.07μg	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	5.54% 5mg	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	1099% 165mg	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	18% 21.8μg	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	39.5% 395mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	80.6% 0.73mg	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	243% 19.4mg	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	21.7% 0.5mg	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	738% 5166mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.19% 7g	6.65% 246g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb 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 pound of Oil Roasted Sunflower Seeds vs Reduced Fat French Salad Dressing no Salt:

• 1 pound 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 lb 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 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 pound 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 pound.

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

• 1 pound 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 lb of Reduced Fat French Salad Dressing Without Salt contains 10 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Reduced Fat French Salad Dressing no Salt lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound of Reduced Fat French Salad Dressing no Salt provide inadequate amounts of Protein