Comparing Nutrients in 5 ounces Fat-free French Salad Dressing VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Fat-free French Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.45% 187kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.6g	22.5% 29g	130g per day for Men 19-50 years
Sugars	32% 23.3g	NA	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	9.87% 7.16g	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	% 6.63g	NA	g per day for Men 19-50 years
Sucrose	% 7.8g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	43% 16.3g	38g per day for Men 19-50 years
Protein	0.51% 0.28g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.057% 0.003mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	87.8% 1.14mg	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	4.96% 20μg	84.3% 337μg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	289% 2.6mg	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	10.3% 0.82mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	130% 3mg	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	0% 0mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	80.6% 1209mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fat-free French Salad Dressing VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Fat-free French Salad Dressing versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fat-free French Salad Dressing vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 29.5 times more Vitamin B1, 11 times more Vitamin B2, 37.5 times more Vitamin B3, 3530 times more Vitamin B5, more Vitamin B6 and 17 times more Vitamin B9 than Fat-free French Salad Dressing.
• 5 ounces of Fat-free French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Fat-free French Salad Dressing as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fat-free French Salad Dressing vs Toasted Sunflower Seeds:

• 5 ounces of Fat-free French Salad Dressing have 284.3 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 11.4 times more Calcium, 15.2 times more Copper, 11.7 times more Iron, 43 times more Magnesium, 88.1 times more Manganese, more Phosphorus, 5.8 times more Potassium and 53 times more Zinc than Fat-free French Salad Dressing.
• 5 ounces of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fat-free French Salad Dressing have 1.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Energy, 210.4 times more Fat, 160.9 times more Saturated Fat, 4.4 times more Omega 3, 890.2 times more Omega 6, 5.2 times more Fiber and 86.1 times more Protein than Fat-free French Salad Dressing.
• 5 ounces of Fat-free French Salad Dressing provide inadequate amounts of Omega 3, Omega 6 and Protein