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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Oil Roasted Sunflower Seed Kernels have 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.
• While Reduced Calorie Italian Salad Dressing contains more Vitamin B12 and 4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 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.
• While Reduced Calorie Italian Salad Dressing contains 358 times more Sodium and 45.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 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.
• While Reduced Calorie Italian Salad Dressing contains 16.8 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.