Comparing Nutrients in 5 ounces Sunflower Seeds VS Cottonseed Oil French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cottonseed Oil French Salad Dressing	0%	98%	2%

Macro Nutrients

	Sunflower Seeds	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Energy	28.5% 828kcal	31% 894kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	80.6% 25.8g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	0% 0g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	NA	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	80.4% 322μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Calcium	11% 111mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	NA	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	93% 7.44mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	NA	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	NA	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	134% 936mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	1% 34mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	NA	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.93% 34.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cottonseed Oil French Salad Dressing:

• Dried Sunflower Seed Kernels have 148 times more Vitamin B1, 17.8 times more Vitamin B2, 64.1 times more Vitamin B3 and more Vitamin C than Home Recipe of French Salad Dressing with Cottonseed Oil.
• Both Dried Sunflower Seed Kernels as well as Home Recipe of French Salad Dressing with Cottonseed Oil have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cottonseed Oil French Salad Dressing:

• Dried Sunflower Seed Kernels have 13 times more Calcium, 26.3 times more Iron, 220 times more Phosphorus, 26.9 times more Potassium and 33.1 times more Selenium than Home Recipe of French Salad Dressing with Cottonseed Oil.
• While Home Recipe of French Salad Dressing with Cottonseed Oil contains 73.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 5.9 times more Carbohydrate, more Fiber and 207.8 times more Protein than Home Recipe of French Salad Dressing with Cottonseed Oil.
• While Home Recipe of French Salad Dressing with Cottonseed Oil contains 1.4 times more Fat and 4.1 times more Saturated Fat than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Home Recipe of French Salad Dressing with Cottonseed Oil have similar amounts of Energy per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Home Recipe of French Salad Dressing with Cottonseed Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.