Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Light Mayonnaise-type Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	40.5% 1175kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	81.7% 1.3g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	58% 9.87g	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	25% 32.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	18.3% 13.2g	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	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	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	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	1.37% 0.018mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	32.2% 38.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	17.3% 173mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	3.3% 0.03mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	NA	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	2.1% 71.4mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	110% 1653mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Light Mayonnaise-type Salad Dressing per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Light Mayonnaise-type Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Light Mayonnaise-type Salad Dressing:

• 7 ounces of Oil Roasted Sunflower Seeds have 32 times more Vitamin B1, 9.3 times more Vitamin B2, 1032.5 times more Vitamin B3, 88 times more Vitamin B6, 39 times more Vitamin B9 and 50.5 times more Vitamin E than Light Mayonnaise-type Salad Dressing.
• While 7 oz of Light Mayonnaise-type Salad Dressing contain 6.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Light Mayonnaise-type Salad Dressing:

• 7 ounces of Oil Roasted Sunflower Seeds have 17.4 times more Calcium, 120.3 times more Copper, 35.7 times more Iron, 63.5 times more Magnesium, 87.6 times more Phosphorus, 13.4 times more Potassium, 195.5 times more Selenium and 74.4 times more Zinc than Light Mayonnaise-type Salad Dressing.
• While 7 oz of Light Mayonnaise-type Salad Dressing contain 277.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Light Mayonnaise-type Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.7 times more Energy, 5.1 times more Fat, 4.8 times more Saturated Fat, 6.9 times more Omega 6, 1.4 times more Carbohydrate, more Fiber and 30.9 times more Protein than Light Mayonnaise-type Salad Dressing.
• While 7 oz of Light Mayonnaise-type Salad Dressing contain 8.1 times more Omega 3 and 2.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Light Mayonnaise-type Salad Dressing provide inadequate amounts of Fiber and Protein