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Comparing Nutrients in 300 calories Fat-free French Salad DressingVS Sunflower Seeds

Weight per 300 calories

Fat-free French Salad Dressing
227g
Sunflower Seeds
51.4g

Dried Sunflower Seed Kernels have 4.4 times more energy per unit of mass than Fat-free French Salad Dressing, which is very high in comparison to other foods. Fat-free French Salad Dressing having average energy density.

Which food has more nutrients per 300 calories - Fat-free French Salad Dressing or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Fat-free French Salad Dressing
1%
2%
97%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Oils and Fats rich in Energy
0.63%0.61g
Fat
27.3%26.4g
0.61 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Oils and Fats rich in Fat
0.26%0.084g
Saturated Fat
7.15%2.3g
0.084 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Oils and Fats rich in Saturated Fat
2.56%0.041g
Omega 3
1.93%0.031g
0.041 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 3
0.56%0.095g
Omega 6
69.7%12g
0.095 gvs12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Oils and Fats rich in Cholesterol
56%73g
Carbohydrate
7.9%10.3g
73 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Oils and Fats rich in Carbohydrate
51.6%37.4g
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
37.4 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Sugars
16%11.5g
Fructose
NA
≤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]
11.5 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Fructose
%10.6g
Glucose
NA
10.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Glucose
%12.5g
Sucrose
%1.3g
12.5 gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Sucrose
13%5g
Fiber
11.6%4.4g
5 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Oils and Fats rich in Fiber
0.81%0.45g
Protein
19%10.7g
0.45 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Oils and Fats rich in Protein Buy premium vegan protein powder

Vitamins

1%9.1μg
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
9.1 μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin A Buy Preformed Vegan Vitamin A
2.1%0.025mg
Vitamin B1
63.4%0.76mg
Thiamine
0.025 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B1 Buy Vegan Vitamin B1
4.55%0.059mg
Vitamin B2
14%0.18mg
Riboflavin
0.059 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B2 Buy Vegan Vitamin B2
1.6%0.25mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
0.25 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0.091%0.005mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
0.005 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0%0mg
Vitamin B6
53%0.69mg
Pyridoxine
0 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B7
7.95%32μg
Vitamin B9
29%117μg
Folates and Folic Acid
32 μgvs117 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0.8%0.72mg
Ascorbic acid
0 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin D Buy Vegan Vitamin D
0.3%0.045mg
Vitamin E
120%18mg
Tocopherols and Tocotrienols
0.045 mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin E
0.19%0.23μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.23 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin K

Minerals

1.14%11.4mg
Calcium
4%40mg
11.4 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Oils and Fats rich in Calcium
30.6%0.28mg
Copper
103%0.92mg
0.28 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Oils and Fats rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Oils and Fats rich in Fluoride
16.5%1.3mg
Iron
33.7%2.7mg
1.3 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Oils and Fats rich in Iron
1.62%6.8mg
Magnesium
39.8%167mg
6.8 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Oils and Fats rich in Magnesium
2.37%0.055mg
Manganese
43.6%1mg
0.055 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Oils and Fats rich in Molybdenum
0%0mg
Phosphorus
48.4%339mg
0 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Oils and Fats rich in Phosphorus
5.6%191mg
Potassium
9.75%331mg
191 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Oils and Fats rich in Potassium
8.26%4.55μg
Selenium
49.5%27.2μg
4.55 μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Oils and Fats rich in Selenium
129%1939mg
Sodium
0.31%4.62mg
1939 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Oils and Fats rich in Sodium
2.07%0.23mg
Zinc
23.3%2.57mg
0.23 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Oils and Fats rich in Zinc
4%148g
Water
0.066%2.43g
148 gvs2.43 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Oils and Fats rich in Water
Lets compare vitamin content per 300 calories of Fat-free French Salad Dressing vs Sunflower Seeds:
Comparing minerals per 300 calories for Fat-free French Salad Dressing vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: