Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Reduced Fat French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Reduced Fat French Salad Dressing	1%	45%	54%

Macro Nutrients

	Toasted Sunflower Seeds	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Energy	42.4% 1228kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	5.22% 1.67g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	34.5% 5.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	47.7% 62g	130g per day for Men 19-50 years
Sugars	NA	46% 33.5g	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	60% 23g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	61% 34g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	8.4% 0.11mg	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% 472μg	0.99% 3.97μg	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	3.1% 2.78mg	10.6% 9.53mg	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	NA	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.4% 35.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.9% 36μg	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	169% 13.5mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	9.5% 0.22mg	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	328% 2298mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	111% 1663mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Reduced Fat French Salad Dressing per 7 oz

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

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

• 7 ounces of Toasted Sunflower Seeds have 13.5 times more Vitamin B1, 5.5 times more Vitamin B2, 9 times more Vitamin B3, more Vitamin B5, 14.6 times more Vitamin B6 and 119 times more Vitamin B9 than Reduced Fat French Salad Dressing.
• While 7 oz of Reduced Fat French Salad Dressing contain more Vitamin A and 3.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Reduced Fat French Salad Dressing:

• 7 ounces of Toasted Sunflower Seeds have 5.2 times more Calcium, 11.5 times more Copper, 9.3 times more Iron, 16.1 times more Magnesium, 19.2 times more Manganese, 72.4 times more Phosphorus, 4.6 times more Potassium and 26.5 times more Zinc than Reduced Fat French Salad Dressing.
• While 7 oz of Reduced Fat French Salad Dressing contain 279.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Reduced Fat French Salad Dressing lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 2.8 times more Energy, 4.9 times more Fat, 7.1 times more Saturated Fat, 12.6 times more Omega 6, 7.7 times more Fiber and 29.7 times more Protein than Reduced Fat French Salad Dressing.
• While 7 oz of Reduced Fat French Salad Dressing contain 11.3 times more Omega 3 and 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Reduced Fat French Salad Dressing provide inadequate amounts of Protein