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

Macros Ratio

	Protein	Fat	Carbs
No Cholesterol Mayonnaise Dressing	0%	100%	0%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	No Cholesterol Mayonnaise Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33.6% 975kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	47.8% 15.3g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	440% 7.04g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	338% 57.5g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	6.1% 4.4g	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	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	0% 0g	39.5% 15g	38g per day for Men 19-50 years
Protein	0% 0g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	No Cholesterol Mayonnaise Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.089% 0.014mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.1% 0.014mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	No Cholesterol Mayonnaise Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• No Cholesterol Mayonnaise Dressing has 8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 4.7 times more Vitamin B2, 413 times more Vitamin B3, 79.2 times more Vitamin B6, more Vitamin B9, more Vitamin C and 3.1 times more Vitamin E than No Cholesterol Mayonnaise Dressing.
• Both No Cholesterol Mayonnaise Dressing as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• No Cholesterol Mayonnaise Dressing has 162 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.4 times more Calcium, more Copper, 18.6 times more Iron, 127 times more Magnesium, 45.6 times more Phosphorus, 34.5 times more Potassium, 48.9 times more Selenium and 40.1 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, 1.5 times more Saturated Fat and 61.4 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 76.3 times more Carbohydrate, 10.4 times more Sugars, more Fiber and more Protein than No Cholesterol Mayonnaise Dressing.
• Both No Cholesterol Mayonnaise Dressing and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Omega 6 per 5 oz.
• Both No Cholesterol Mayonnaise Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.