Comparing Nutrients in 300 calories Cocoa Butter Oil VS Fat-free French Salad Dressing

Weight per 300 calories

• Cocoa Butter Oil: 34g
• Fat-free French Salad Dressing: 227g

Cocoa Butter Oil has 6.7 times more energy per 100g than Fat-free French Salad Dressing. It has very high energy density when compared to other foods. Fat-free French Salad Dressing having average energy density.

Which food has more nutrients per 300 calories - Cocoa Butter Oil or Fat-free French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Cocoa Butter Oil	0%	100%	0%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Cocoa Butter Oil	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.3g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	2.12% 0.034g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	56% 73g	130g per day for Men 19-50 years
Sugars	0% 0g	51.6% 37.4g	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	16% 11.5g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	NA	% 12.5g	g per day for Men 19-50 years
Fiber	0% 0g	13% 5g	38g per day for Men 19-50 years
Protein	0% 0g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Cocoa Butter Oil	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.55% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	1.6% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0.091% 0.005mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	7.95% 32μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.07% 0.61mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa Butter Oil	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	0% 0mg	1.14% 11.4mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	30.6% 0.28mg	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	0% 0mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	1.62% 6.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	2.37% 0.055mg	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	0% 0mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	129% 1939mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	2.07% 0.23mg	11mg per day for Men 19-50 years
Water	0% 0g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cocoa Butter Oil vs Fat-free French Salad Dressing:

• Cocoa Butter Oil has 13.4 times more Vitamin E and 36.9 times more Vitamin K than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains more Vitamin B2 and more Vitamin B9 than Cocoa Butter Oil.
• Both Cocoa Butter Oil as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cocoa Butter Oil vs Fat-free French Salad Dressing:

• Fat-free French Salad Dressing contains more Copper, more Iron, more Potassium, more Selenium, more Sodium and more Water than Cocoa Butter Oil.
• Both Cocoa Butter Oil as well as Fat-free French Salad Dressing have insufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cocoa Butter Oil has 55.3 times more Fat, 240.9 times more Saturated Fat and 10 times more Omega 6 than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains more Carbohydrate, more Sugars and more Fiber than Cocoa Butter Oil.
• Both Cocoa Butter Oil and Fat-free French Salad Dressing have similar amounts of Energy per 300 kcal.
• Both Cocoa Butter Oil as well as Fat-free French Salad Dressing have insufficient amounts of Omega 3, Cholesterol, Glucose, Sucrose and Protein in 300 kcal.