Comparing Nutrients in 7 ounces Reduced Calorie Italian Salad Dressing VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie Italian Salad Dressing	1%	87%	12%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Reduced Calorie Italian Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.7% 397kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	37% 12g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	119% 20.2g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	31.4% 41g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	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	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	1.04% 0.4g	60% 23g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie Italian Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	1.5% 5.95μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.8% 0.14μg	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	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie Italian Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	1.1% 0.01mg	404% 3.64mg	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	3.22% 0.26mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	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	2% 14mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	1.93% 65.5mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	142% 2131mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	3.75% 139g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Calorie Italian Salad Dressing VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Reduced Calorie Italian Salad Dressing versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Reduced Calorie Italian Salad Dressing vs Toasted Sunflower Seeds:

• 7 ounces of Reduced Calorie Italian Salad Dressing have more Vitamin B12 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 32.5 times more Vitamin B1, 28.5 times more Vitamin B2, 209.9 times more Vitamin B3, more Vitamin B5, 26.8 times more Vitamin B6 and 79.3 times more Vitamin B9 than Reduced Calorie Italian Salad Dressing.
• 7 ounces of Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Reduced Calorie Italian Salad Dressing as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Reduced Calorie Italian Salad Dressing vs Toasted Sunflower Seeds:

• 7 ounces of Reduced Calorie Italian Salad Dressing have 358 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Calcium, 366.8 times more Copper, 52.4 times more Iron, 64.5 times more Magnesium, 105.7 times more Manganese, 165.4 times more Phosphorus, 14.9 times more Potassium and 132.5 times more Zinc than Reduced Calorie Italian Salad Dressing.
• 7 ounces of Reduced Calorie Italian Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Reduced Calorie Italian Salad Dressing have 17.2 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Energy, 2.8 times more Fat, 2.1 times more Saturated Fat, 3.7 times more Omega 6, 3.1 times more Carbohydrate, 57.5 times more Fiber and 57.4 times more Protein than Reduced Calorie Italian Salad Dressing.
• 7 ounces of Reduced Calorie Italian Salad Dressing provide inadequate amounts of Fiber and Protein