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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Toasted Sunflower Seeds	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	42.4% 1228kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	5.17% 1.65g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	32.4% 5.5g	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	15.2% 20g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	14% 10g	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	% 7.03g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	60% 23g	0% 0g	38g per day for Men 19-50 years
Protein	61% 34g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	1.17% 0.19mg	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	1.5% 5.95μg	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	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	NA	56.6% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	4.2% 0.038mg	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	169% 13.5mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	2.5% 0.058mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	5.25% 179mg	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	118% 1768mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.3% 159g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Reduced Fat Commercial Italian 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 Commercial Italian Salad Dressing:

• 7 ounces of Toasted Sunflower Seeds have 27.1 times more Vitamin B1, 35.6 times more Vitamin B2, 44.7 times more Vitamin B3, more Vitamin B5, 14.6 times more Vitamin B6 and 79.3 times more Vitamin B9 than Reduced Fat Commercial Italian Salad Dressing.
• 7 ounces of Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 3.8 times more Calcium, 96.5 times more Copper, 27.2 times more Iron, 32.3 times more Magnesium, 72.9 times more Manganese, 96.5 times more Phosphorus, 5.5 times more Potassium and 88.3 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• While 7 oz of Reduced Fat Commercial Italian Salad Dressing contain 297 times more Sodium and 80.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 6.1 times more Energy, 8.5 times more Fat, 7.1 times more Saturated Fat, 13.5 times more Omega 6, 2.1 times more Carbohydrate, more Fiber and 44.1 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While 7 oz of Reduced Fat Commercial Italian Salad Dressing contain 5.8 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Reduced Fat Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein