Comparing Nutrients in 5 ounces No Cholesterol Mayonnaise Dressing VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
No Cholesterol Mayonnaise Dressing	0%	100%	0%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	No Cholesterol Mayonnaise Dressing	Sunflower Seeds	Recommended Dietary Allowance
Energy	33.6% 975kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	47.8% 15.3g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	440% 7.04g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	338% 57.5g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.33% 0.43g	22% 28.3g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	0% 0g	32% 12g	38g per day for Men 19-50 years
Protein	0% 0g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	No Cholesterol Mayonnaise Dressing	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.089% 0.014mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.1% 0.014mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	111% 16.7mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	No Cholesterol Mayonnaise Dressing	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	283% 2.55mg	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	4.08% 0.33mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.76mg	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	5.06% 35.4mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of No Cholesterol Mayonnaise Dressing vs Sunflower Seeds:

• No Cholesterol Mayonnaise Dressing has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 148 times more Vitamin B1, 5.9 times more Vitamin B2, 833.5 times more Vitamin B3, 134.5 times more Vitamin B6, more Vitamin B9, more Vitamin C and 3 times more Vitamin E than No Cholesterol Mayonnaise Dressing.
• Both No Cholesterol Mayonnaise Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for No Cholesterol Mayonnaise Dressing vs Sunflower Seeds:

• No Cholesterol Mayonnaise Dressing has 54 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.1 times more Calcium, more Copper, 22.8 times more Iron, 325 times more Magnesium, 26.4 times more Phosphorus, 46.1 times more Potassium, 33.1 times more Selenium and 38.5 times more Zinc than No Cholesterol Mayonnaise Dressing.

Comparison of macro-nutrients per 5 ounces:

• No Cholesterol Mayonnaise Dressing has 1.5 times more Fat, 2.4 times more Saturated Fat, 82.8 times more Omega 3 and 1.8 times more Omega 6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 66.7 times more Carbohydrate, 8.7 times more Sugars, more Fiber and more Protein than No Cholesterol Mayonnaise Dressing.
• Both No Cholesterol Mayonnaise Dressing and Dried Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both No Cholesterol Mayonnaise Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.