Comparing Nutrients in 5 ounces Light Mayonnaise-type Salad Dressing VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Light Mayonnaise-type Salad Dressing	2%	57%	41%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Light Mayonnaise-type Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Energy	7.72% 224kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	6.57% 2.1g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	58.4% 0.93g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.05g	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	18% 23.2g	22% 28.3g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	1.65% 0.92g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Light Mayonnaise-type Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	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	3.27% 0.043mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.035% 0.006mg	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	0.98% 0.013mg	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	2.13% 8.5μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	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	6.8% 1.02mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Mayonnaise-type Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	2.36% 0.021mg	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	2.13% 0.17mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	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	2.63% 18.4mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	78.7% 1181mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.73% 101g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Light Mayonnaise-type Salad Dressing vs Sunflower Seeds:

• Light Mayonnaise-type Salad Dressing has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 148 times more Vitamin B1, 11.8 times more Vitamin B2, 2083.8 times more Vitamin B3, 149.4 times more Vitamin B6, 37.8 times more Vitamin B9, more Vitamin C and 48.8 times more Vitamin E than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Light Mayonnaise-type Salad Dressing vs Sunflower Seeds:

• Light Mayonnaise-type Salad Dressing has 92.6 times more Sodium and 15.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.6 times more Calcium, 120 times more Copper, 43.8 times more Iron, 162.5 times more Magnesium, 50.8 times more Phosphorus, 17.9 times more Potassium, 132.5 times more Selenium and 71.4 times more Zinc than Light Mayonnaise-type Salad Dressing.

Comparison of macro-nutrients per 5 ounces:

• Light Mayonnaise-type Salad Dressing has 11 times more Omega 3 and 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Energy, 5.1 times more Fat, 3 times more Saturated Fat, 4.6 times more Omega 6, more Fiber and 32 times more Protein than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Light Mayonnaise-type Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.