Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Light Mayonnaise-type Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Toasted Sunflower Seeds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	21.3% 619kcal	5.45% 158kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	4.64% 1.5g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	29.2% 4.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	30.3% 11.5g	0% 0g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Light Mayonnaise-type 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	27% 0.33mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	0.69% 0.009mg	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	59.5% 238μg	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	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	NA	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	5.7% 57mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	1.67% 0.015mg	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	85% 6.8mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1158mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	1.06% 36mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	55.5% 833mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.027% 1g	1.92% 71.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Light Mayonnaise-type Salad Dressing per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Light Mayonnaise-type Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Light Mayonnaise-type Salad Dressing:

• 100 grams of Toasted Sunflower Seeds have 32.5 times more Vitamin B1, 9.5 times more Vitamin B2, 1049.5 times more Vitamin B3, 89.4 times more Vitamin B6 and 39.7 times more Vitamin B9 than Light Mayonnaise-type Salad Dressing.
• 100 grams of Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Light Mayonnaise-type Salad Dressing:

• 100 grams of Toasted Sunflower Seeds have 11.4 times more Calcium, 122.3 times more Copper, 56.8 times more Iron, 64.5 times more Magnesium, 89.1 times more Phosphorus, 13.6 times more Potassium and 75.7 times more Zinc than Light Mayonnaise-type Salad Dressing.
• While 100 g of Light Mayonnaise-type Salad Dressing contain 277.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Light Mayonnaise-type Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 3.9 times more Energy, 5.7 times more Fat, 4 times more Saturated Fat, 7.5 times more Omega 6, 1.3 times more Carbohydrate, more Fiber and 26.5 times more Protein than Light Mayonnaise-type Salad Dressing.
• While 100 g of Light Mayonnaise-type Salad Dressing contain 8.3 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Light Mayonnaise-type Salad Dressing provide inadequate amounts of Fiber and Protein