Comparing Nutrients in 5 ounces Commercial Italian Salad Dressing VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Commercial Italian Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 340kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	77% 13g	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	13.2% 17g	25% 32.4g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	11.4% 8.25g	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	% 6.28g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.75g	% 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	1.04% 0.58g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.16% 0.19mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	0.63% 0.57mg	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	20.7% 3.1mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79.4μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	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	4.6% 0.37mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	3.04% 21.3mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	94% 1408mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Commercial Italian Salad Dressing vs Oil Roasted Sunflower Seeds:

• Commercial Italian Salad Dressing has 18.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 16 times more Vitamin B1, more Vitamin B2, 31.5 times more Vitamin B3, more Vitamin B5, 12.4 times more Vitamin B6, more Vitamin B9, 2.8 times more Vitamin C and 16.6 times more Vitamin E than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad 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 Commercial Italian Salad Dressing vs Oil Roasted Sunflower Seeds:

• Commercial Italian Salad Dressing has 331 times more Sodium and 41.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.7 times more Calcium, 94.9 times more Copper, 16.5 times more Iron, 25.4 times more Magnesium, 67.1 times more Manganese, 75.9 times more Phosphorus, 5.8 times more Potassium, 39.1 times more Selenium and 74.4 times more Zinc than Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 5 ounces:

• Commercial Italian Salad Dressing has 18.4 times more Omega 3, 3.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 2.4 times more Fat, 2.4 times more Saturated Fat, 3.7 times more Omega 6, 1.9 times more Carbohydrate, more Fiber and 48.9 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.