Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Commercial French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Commercial French Salad Dressing no Salt	1%	86%	13%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	40.5% 1175kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	92% 89g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	339% 5.43g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	214% 36.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	23.8% 31g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	43.7% 31.7g	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	14.7% 10.6g	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	% 1.47g	% 13.3g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 7.7g	g per day for Men 19-50 years
Fiber	55.4% 21g	0% 0g	38g per day for Men 19-50 years
Protein	71% 40g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	0% 0μg	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	2.43% 2.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	54.5% 8.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	201% 241μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	0% 0mg	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	106% 8.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	1.8% 0.042mg	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	323% 2260mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	1.96% 72.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Commercial French Salad Dressing no Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Commercial French Salad Dressing no Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Commercial French Salad Dressing no Salt:

• 7 ounces of Oil Roasted Sunflower Seeds have 16.8 times more Vitamin B1, 5.3 times more Vitamin B2, 22 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 8.8 times more Vitamin E than Commercial French Salad Dressing no Salt.
• While 7 oz of Commercial French Salad Dressing no Salt contain more Vitamin A and 39.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 7 ounces of Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Commercial French Salad Dressing no Salt:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.6 times more Calcium, more Copper, 5.4 times more Iron, 25.4 times more Magnesium, 99 times more Manganese, 59.9 times more Phosphorus, 7.2 times more Potassium, more Selenium and 18 times more Zinc than Commercial French Salad Dressing no Salt.
• 7 ounces of Commercial French Salad Dressing no Salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Energy, 1.3 times more Saturated Fat, 1.9 times more Omega 6, 1.5 times more Carbohydrate, more Fiber and 26.1 times more Protein than Commercial French Salad Dressing no Salt.
• While 7 oz of Commercial French Salad Dressing no Salt contain 33.8 times more Omega 3, 5.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Commercial French Salad Dressing no Salt offer comparable quantities of Fat per seven ounces.
• 7 ounces of Commercial French Salad Dressing no Salt provide inadequate amounts of Fiber and Protein