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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cottonseed Oil French Salad Dressing	0%	98%	2%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Energy	29% 839kcal	31% 894kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	80.6% 25.8g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	0% 0g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	NA	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	1% 34mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	NA	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.93% 34.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 32 times more Vitamin B1, 14 times more Vitamin B2, 31.8 times more Vitamin B3 and more Vitamin C than Home Recipe of French Salad Dressing with Cottonseed Oil.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Cottonseed Oil French Salad Dressing:

• Oil Roasted Sunflower Seed Kernels have 14.5 times more Calcium, 21.4 times more Iron, 379.7 times more Phosphorus, 20.1 times more Potassium and 48.9 times more Selenium than Home Recipe of French Salad Dressing with Cottonseed Oil.
• While Home Recipe of French Salad Dressing with Cottonseed Oil contains 219.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 6.7 times more Carbohydrate, more Fiber and 200.6 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 2.6 times more Saturated Fat than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Home Recipe of French Salad Dressing with Cottonseed Oil have similar amounts of Energy per 5 oz.
• Both Oil Roasted 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.