Comparing Nutrients in 100 grams Sunflower Seeds VS Sesame Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sesame Salad Dressing	3%	90%	7%

Macro Nutrients

	Sunflower Seeds	Sesame Salad Dressing	Recommended Dietary Allowance
Energy	20% 584kcal	15.3% 443kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	46.6% 45.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	11.5% 8.3g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	2.63% 1g	38g per day for Men 19-50 years
Protein	37% 20.8g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sesame Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	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	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sesame Salad Dressing	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	65.6% 5.25mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	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	94% 660mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	1.06% 39.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Sesame Salad Dressing:

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 7 times more Vitamin E than Regular Sesame Seed Salad Dressing.
• While Regular Sesame Seed Salad Dressing contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Regular Sesame Seed Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Sesame Salad Dressing:

• Dried Sunflower Seed Kernels have 4.1 times more Calcium, more Copper, 8.8 times more Iron, more Magnesium, 17.8 times more Phosphorus, 4.1 times more Potassium, 33.1 times more Selenium and 50 times more Zinc than Regular Sesame Seed Salad Dressing.
• While Regular Sesame Seed Salad Dressing contains 111.1 times more Sodium and 8.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.3 times more Carbohydrate, 8.6 times more Fiber and 6.7 times more Protein than Regular Sesame Seed Salad Dressing.
• While Regular Sesame Seed Salad Dressing contains 1.4 times more Saturated Fat, 33.3 times more Omega 3 and 3.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Regular Sesame Seed Salad Dressing have similar amounts of Fat and Omega 6 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Regular Sesame Seed Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.