Comparing Nutrients in 300 calories Apples VS Light Mayonnaise-type Salad Dressing

Weight per 300 calories

• Apples: 577g
• Light Mayonnaise-type Salad Dressing: 190g

Light Mayonnaise-type Salad Dressing has 3 times more energy per unit of mass than Raw Apples with skin, which is above average in comparison to other foods. Apples having low energy density.

Discover which food has more nutrients per 300 calories - Apples or Light Mayonnaise-type Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Apples	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	78.2% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	55.5% 9.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.3% 79.7g	24% 31g	130g per day for Men 19-50 years
Sugars	82.7% 60g	17.5% 12.7g	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	47% 34g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	36.4% 14g	0% 0g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Apples	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.92% 17.3μg	0.42% 3.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	0.047% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	1.3% 0.017mg	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	4.33% 17.3μg	2.85% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.16% 0.076μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.5% 26.5mg	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	6.92% 1.04mg	9.1% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	0.95% 9.5mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	3.16% 0.028mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	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	8.65% 0.69mg	2.85% 0.23mg	8mg per day for Men 19-50 years
Magnesium	6.87% 29mg	0.9% 3.8mg	420mg per day for Men 19-50 years
Manganese	8.78% 0.2mg	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	9.07% 63.5mg	3.53% 24.7mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	2% 68.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.77mg	105% 1582mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	13.3% 494g	3.65% 135g	3700g per day for Men 19-50 years

Apples VS Light Mayonnaise-type Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Apples or Light Mayonnaise-type Salad Dressing?

Lets compare vitamin content per 300 calories of Apples vs Light Mayonnaise-type Salad Dressing:

• 300 calories of Apples have 5.2 times more Vitamin B1, 2.6 times more Vitamin B2, 13.8 times more Vitamin B6 and more Vitamin C than Light Mayonnaise-type Salad Dressing.
• While 300 kcal of Light Mayonnaise-type Salad Dressing contain 1.3 times more Vitamin E and 2.9 times more Vitamin K than Raw Apples with skin.
• 300 calories of Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin C
• Both Raw Apples with skin as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Apples vs Light Mayonnaise-type Salad Dressing:

• 300 calories of Apples have 5.5 times more Copper, 3 times more Iron, 7.6 times more Magnesium, 2.6 times more Phosphorus, 9 times more Potassium and 3.7 times more Water than Light Mayonnaise-type Salad Dressing.
• While 300 kcal of Light Mayonnaise-type Salad Dressing contain 274.2 times more Sodium than Raw Apples with skin.
• 300 calories of Light Mayonnaise-type Salad Dressing lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Apples with skin as well as Light Mayonnaise-type Salad Dressing lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Apples have 2.6 times more Carbohydrate, 4.7 times more Sugars and more Fiber than Light Mayonnaise-type Salad Dressing.
• While 300 kcal of Light Mayonnaise-type Salad Dressing contain 19.4 times more Fat, 17.4 times more Saturated Fat, 24.1 times more Omega 3 and 38.1 times more Omega 6 than Raw Apples with skin.
• Both Apples and Light Mayonnaise-type Salad Dressing offer comparable quantities of Energy per 300 calories.
• 300 calories of Apples provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Light Mayonnaise-type Salad Dressing provide inadequate amounts of Fiber
• Both Raw Apples with skin as well as Light Mayonnaise-type Salad Dressing provide inadequate amounts of Protein in 300 calories.