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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Reduced Calorie French Salad Dressing	1%	52%	47%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Energy	29% 839kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	78.3% 1.25g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	55.3% 9.4g	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	29.4% 38.3g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	50.7% 36.7g	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	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	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	0.74% 0.037mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	0% 0mg	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	0.71% 2.83μg	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	1.73% 1.56mg	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	343% 51.5mg	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Calcium	12.3% 123mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	1.57% 0.014mg	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	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	4.38% 0.1mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	3.3% 112mg	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	76% 1140mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	2.26% 83.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Reduced Calorie French Salad Dressing per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Reduced Calorie French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, 266.9 times more Vitamin B5, more Vitamin B6, 117 times more Vitamin B9 and 12.7 times more Vitamin E than Reduced Calorie French Salad Dressing.
• While 5 oz of Reduced Calorie French Salad Dressing contain 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Reduced Calorie French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Reduced Calorie French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Reduced Calorie French Salad Dressing:

• 5 ounces of Oil Roasted Sunflower Seeds have 7.9 times more Calcium, 180.4 times more Copper, 10.7 times more Iron, 14.1 times more Magnesium, 29.3 times more Manganese, 81.4 times more Phosphorus, 6.1 times more Potassium, 48.9 times more Selenium and 28.9 times more Zinc than Reduced Calorie French Salad Dressing.
• While 5 oz of Reduced Calorie French Salad Dressing contain 268 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Reduced Calorie French Salad Dressing lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.6 times more Energy, 3.9 times more Fat, 3.8 times more Saturated Fat, 5.2 times more Omega 6, more Fiber and 50.2 times more Protein than Reduced Calorie French Salad Dressing.
• While 5 oz of Reduced Calorie French Salad Dressing contain 10.9 times more Omega 3 and 8.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Reduced Calorie French Salad Dressing offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Reduced Calorie French Salad Dressing provide inadequate amounts of Fiber and Protein