Comparing Nutrients in 300 calories Sesame Oil VS Commercial Italian Salad Dressing

Weight per 300 calories

• Sesame Oil: 34g
• Commercial Italian Salad Dressing: 125g

Sesame Oil has 3.7 times more energy per 100g than Commercial Italian Salad Dressing. It has very high energy density when compared to other foods. Commercial Italian Salad Dressing having above average energy density.

Which food has more nutrients per 300 calories - Sesame Oil or Commercial Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Sesame Oil	0%	100%	0%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Sesame Oil	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	27.2% 26.4g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	6.36% 0.1g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	82.4% 14g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	11.7% 15g	130g per day for Men 19-50 years
Sugars	0% 0g	18.6% 13.5g	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	10% 7.28g	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	% 5.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.66g	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	0.92% 0.51g	56g per day for Men 19-50 years

Vitamins

	Sesame Oil	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.5μg	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	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	1.02% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	6.15% 0.08mg	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	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	0% 0mg	0.56% 0.5mg	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	3.17% 0.48mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.85% 4.6μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Oil	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	0% 0mg	1.63% 16.3mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2.64% 0.024mg	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	4.06% 0.33mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	1.5% 6.25mg	420mg per day for Men 19-50 years
Manganese	NA	1.7% 0.039mg	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	2.68% 18.8mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	82.8% 1241mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	0.8% 0.088mg	11mg per day for Men 19-50 years
Water	0% 0g	2.14% 79.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sesame Oil vs Commercial Italian Salad Dressing:

• Commercial Italian Salad Dressing contains more Vitamin B6, 5.8 times more Vitamin E and 15.2 times more Vitamin K than Salad or Cooking Sesame Oil.
• Both Salad or Cooking Sesame Oil as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sesame Oil vs Commercial Italian Salad Dressing:

• Commercial Italian Salad Dressing contains more Iron, more Potassium, more Selenium and more Sodium than Salad or Cooking Sesame Oil.
• Both Salad or Cooking Sesame Oil as well as Commercial Italian Salad Dressing have insufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Salad or Cooking Sesame Oil has 1.3 times more Fat, 1.3 times more Saturated Fat and 1.2 times more Omega 6 than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 18.3 times more Omega 3, more Carbohydrate and more Sugars than Salad or Cooking Sesame Oil.
• Both Salad or Cooking Sesame Oil and Commercial Italian Salad Dressing have similar amounts of Energy per 300 kcal.
• Both Salad or Cooking Sesame Oil as well as Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose, Sucrose, Fiber and Protein in 300 kcal.