Comparing Nutrients in 7 ounces Home Recipe French Salad Dressing VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Home Recipe French Salad Dressing	0%	98%	2%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Home Recipe French Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1252kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	236% 3.77g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	370% 63g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.75g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	0% 0g	58% 22g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Home Recipe French Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	123% 1.6mg	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	0% 0μg	118% 470μg	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	1.32% 1.2mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	106% 16mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Home Recipe French Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	404% 3.63mg	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	4.96% 0.4mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	182% 4.2mg	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	0.85% 5.95mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.6mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	87% 1306mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Home Recipe French Salad Dressing vs Roasted Sunflower Seeds:

• Home Recipe French Salad Dressing has more Vitamin A than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.6 times more Vitamin B1, 12.3 times more Vitamin B2, 54.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 2.3 times more Vitamin C and 3.3 times more Vitamin E than Home Recipe French Salad Dressing.
• Both Home Recipe French Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Home Recipe French Salad Dressing vs Roasted Sunflower Seeds:

• Home Recipe French Salad Dressing has 219.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Calcium, 19 times more Iron, more Magnesium, 385 times more Phosphorus, 35.4 times more Potassium, 49.6 times more Selenium and more Zinc than Home Recipe French Salad Dressing.

Comparison of macro-nutrients per 7 ounces:

• Home Recipe French Salad Dressing has 1.4 times more Fat, 2.4 times more Saturated Fat and 27.5 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Carbohydrate, more Fiber and 193.3 times more Protein than Home Recipe French Salad Dressing.
• Both Home Recipe French Salad Dressing and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Omega 6 per 7 oz.
• Both Home Recipe French Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.