Comparing Nutrients in 7 ounces Commercial Italian Salad Dressing VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Commercial Italian Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.4% 476kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.85g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	185% 2.95g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	7.17% 5.2g	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	16% 11.5g	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	% 8.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	% 4.96g	g per day for Men 19-50 years
Fiber	0% 0g	45% 17g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.62% 0.26mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	205% 2.67mg	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	113% 450μg	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	0.88% 0.79mg	3.1% 2.78mg	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	29% 4.35mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	397% 3.57mg	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	6.45% 0.52mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	2.67% 0.062mg	168% 3.87mg	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	4.25% 29.8mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	131% 1971mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Commercial Italian Salad Dressing vs Sunflower Seeds:

• Commercial Italian Salad Dressing has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 74 times more Vitamin B1, more Vitamin B2, 63.6 times more Vitamin B3, more Vitamin B5, 21 times more Vitamin B6, more Vitamin B9, 3.5 times more Vitamin C and 16.1 times more Vitamin E than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Commercial Italian Salad Dressing vs Sunflower Seeds:

• Commercial Italian Salad Dressing has 110.3 times more Sodium and 13.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Calcium, 94.7 times more Copper, 20.2 times more Iron, 65 times more Magnesium, 62.9 times more Manganese, 44 times more Phosphorus, 7.7 times more Potassium, 26.5 times more Selenium and 71.4 times more Zinc than Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 7 ounces:

• Commercial Italian Salad Dressing has 24.8 times more Omega 3 and 4.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Energy, 2.4 times more Fat, 1.5 times more Saturated Fat, 2.5 times more Omega 6, 1.7 times more Carbohydrate, more Fiber and 50.7 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.