Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Sunflower Seed Butter	Russian Salad Dressing	Recommended Dietary Allowance
Energy	42.2% 1224kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	15% 4.74g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	216% 3.45g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	29% 21g	48.4% 35g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	NA	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	15% 0.19mg	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	118% 470μg	2.5% 9.92μg	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	5.95% 5.36mg	13.2% 12mg	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	303% 45.4mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	12.8% 0.12mg	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	102% 8.18mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	5.44% 0.13mg	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	189% 1322mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	150% 2248mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	2.07% 76.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Russian Salad Dressing per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Russian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter vs Russian Salad Dressing:

• 7 ounces of Sunflower Seed Butter have 1.8 times more Vitamin B1, 3.5 times more Vitamin B2, 11.4 times more Vitamin B3, 2.9 times more Vitamin B5, 5.7 times more Vitamin B6, 47.4 times more Vitamin B9 and 6.9 times more Vitamin E than Russian Salad Dressing.
• While 7 oz of Russian Salad Dressing contain 2.2 times more Vitamin C than Sunflower Seed Butter no Salt.
• 7 ounces of Russian Salad Dressing have insufficient amounts of Vitamin B9
• Both Sunflower Seed Butter no Salt as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Russian Salad Dressing:

• 7 ounces of Sunflower Seed Butter have 4.9 times more Calcium, 27.5 times more Copper, 6.9 times more Iron, 31.1 times more Magnesium, 32.9 times more Manganese, 33.3 times more Phosphorus, 3.3 times more Potassium, 65.3 times more Selenium and 22.2 times more Zinc than Russian Salad Dressing.
• While 7 oz of Russian Salad Dressing contain 377.7 times more Sodium than Sunflower Seed Butter no Salt.
• 7 ounces of Russian Salad Dressing lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.7 times more Energy, 2.1 times more Fat, 2 times more Saturated Fat, 8.1 times more Fiber and 25 times more Protein than Russian Salad Dressing.
• While 7 oz of Russian Salad Dressing contain 34.8 times more Omega 3, 1.3 times more Omega 6, 1.4 times more Carbohydrate and 1.7 times more Sugars than Sunflower Seed Butter no Salt.
• 7 ounces of Russian Salad Dressing provide inadequate amounts of Fiber and Protein