Comparing Nutrients in 300 calories Commercial French Salad Dressing VS Squash Seed Kernels

Weight per 300 calories

• Commercial French Salad Dressing: 71.6g
• Squash Seed Kernels: 53.7g

Dried Pumpkin And Squash Seed Kernels have 1.3 times more energy per unit of mass than Commercial French Salad Dressing, which is very high in comparison to other foods. Commercial French Salad Dressing having very high energy density.

Discover which food has more nutrients per 300 calories - Commercial French Salad Dressing or Squash Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Commercial French Salad Dressing	Squash Seed Kernels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.36g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	84.4% 14.3g	65.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.5g	4.42% 5.75g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	1.04% 0.75g	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	6.07% 4.4g	0.11% 0.081g	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	% 4.7g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 2.86g	% 0.61g	g per day for Men 19-50 years
Fiber	4.52% 1.7g	8.47% 3.22g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.83% 16.5μg	0.06% 0.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.47% 0.045mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.05% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.37% 0.031mg	5.9% 0.077mg	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	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.18% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.13% 1mg	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	24% 3.58mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.4% 87μg	3.26% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	1.93% 19.3mg	2.47% 24.7mg	1000mg per day for Men 19-50 years
Copper	1.6% 0.014mg	80% 0.72mg	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	2.86% 0.23mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.027mg	106% 2.44mg	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	2.56% 18mg	95% 662mg	700mg per day for Men 19-50 years
Potassium	2.27% 77.3mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	31.6% 473mg	0.25% 3.76mg	1500mg per day for Men 19-50 years
Zinc	0.78% 0.086mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.076% 2.8g	3700g per day for Men 19-50 years

Commercial French Salad Dressing VS Squash Seed Kernels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Commercial French Salad Dressing or Squash Seed Kernels?

Lets compare vitamin content per 300 calories of Commercial French Salad Dressing vs Squash Seed Kernels:

• 300 calories of Commercial French Salad Dressing have 3.1 times more Vitamin E and 22.2 times more Vitamin K than Squash Seed Kernels.
• While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 5.4 times more Vitamin B1, 1.8 times more Vitamin B2, 16 times more Vitamin B3 and more Vitamin B9 than Commercial French Salad Dressing.
• 300 calories of Commercial French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• 300 calories of Squash Seed Kernels have insufficient amounts of Vitamin K
• Both Commercial French Salad Dressing as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Commercial French Salad Dressing vs Squash Seed Kernels:

• 300 calories of Commercial French Salad Dressing have 126 times more Sodium than Squash Seed Kernels.
• While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 50.3 times more Copper, 20.7 times more Iron, 63.4 times more Magnesium, 89.6 times more Manganese, 37 times more Phosphorus, 5.6 times more Potassium, more Selenium and 48.8 times more Zinc than Commercial French Salad Dressing.
• 300 calories of Commercial French Salad Dressing lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Commercial French Salad Dressing as well as Dried Pumpkin And Squash Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Commercial French Salad Dressing have 32 times more Omega 3, 1.3 times more Omega 6, 2.3 times more Carbohydrate, 16.6 times more Sugars and 54.7 times more Fructose than Squash Seed Kernels.
• While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.9 times more Fiber and 26 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Squash Seed Kernels offer comparable quantities of Energy, Fat and Saturated Fat per 300 calories.
• 300 calories of Commercial French Salad Dressing provide inadequate amounts of Fiber and Protein
• 300 calories of Squash Seed Kernels provide inadequate amounts of Omega 3 and Carbohydrate