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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Roasted Sunflower Seeds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	28.4% 825kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	6.57% 2.1g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	41.5% 7.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	18% 23.2g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	13% 9.45g	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	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	0% 0g	38g per day for Men 19-50 years
Protein	49% 27.4g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	0.035% 0.006mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	0.98% 0.013mg	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	84% 336μg	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	23% 27.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	2.36% 0.021mg	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	67.3% 5.4mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	78.7% 1181mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	2.73% 101g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 10.6 times more Vitamin B1, 8.2 times more Vitamin B2, 1760.5 times more Vitamin B3, 89.3 times more Vitamin B6, 39.5 times more Vitamin B9, more Vitamin C and 36.3 times more Vitamin E than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains more Vitamin B12 and 7.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 14 times more Calcium, 122 times more Copper, 31.7 times more Iron, 64.5 times more Magnesium, 88.8 times more Phosphorus, 23.6 times more Potassium, 198.3 times more Selenium and 75.6 times more Zinc than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 277.7 times more Sodium and 59.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Energy, 5 times more Fat, 3.5 times more Saturated Fat, 6.6 times more Omega 6, 1.5 times more Carbohydrate, more Fiber and 29.7 times more Protein than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 9.6 times more Omega 3 and 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.