Comparing Nutrients in 300 calories Light Mayonnaise-type Salad Dressing VS Flaxseed Oil with sliced flaxseed

Weight per 300 calories

• Light Mayonnaise-type Salad Dressing: 190g
• Flaxseed Oil with sliced flaxseed: 34.2g

Flaxseed Oil with added sliced flaxseed has 5.6 times more energy per unit of mass than Light Mayonnaise-type Salad Dressing, which is very high in comparison to other foods. Light Mayonnaise-type Salad Dressing having above average energy density.

Which food has more nutrients per 300 calories - Light Mayonnaise-type Salad Dressing or Flaxseed Oil with sliced flaxseed?

Macros Ratio

	Protein	Fat	Carbs
Light Mayonnaise-type Salad Dressing	2%	57%	41%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Light Mayonnaise-type Salad Dressing	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	9.66% 3.1g	32g per day for Men 19-50 years
Omega 3	78.2% 1.25g	1045% 16.7g	1.6g per day for Men 19-50 years
Omega 6	55.5% 9.44g	31.7% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	0.1% 0.13g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	NA	38g per day for Men 19-50 years
Protein	2.2% 1.23g	0.23% 0.13g	56g per day for Men 19-50 years

Vitamins

	Light Mayonnaise-type Salad Dressing	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	0.42% 3.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.047% 0.008mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	NA	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	2.85% 11.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.16% 0.076μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.1% 1.37mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Mayonnaise-type Salad Dressing	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	0.95% 9.5mg	0.31% 3.08mg	1000mg per day for Men 19-50 years
Copper	3.16% 0.028mg	2.54% 0.023mg	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	2.85% 0.23mg	1.45% 0.12mg	8mg per day for Men 19-50 years
Magnesium	0.9% 3.8mg	1.22% 5.13mg	420mg per day for Men 19-50 years
Manganese	NA	2.1% 0.048mg	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	3.53% 24.7mg	1.3% 9.23mg	700mg per day for Men 19-50 years
Potassium	2% 68.4mg	0.31% 10.6mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.76μg	NA	55μg per day for Men 19-50 years
Sodium	105% 1582mg	0.14% 2.05mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	0.96% 0.11mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.001% 0.055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Light Mayonnaise-type Salad Dressing vs Flaxseed Oil with sliced flaxseed:

• Light Mayonnaise-type Salad Dressing has 5.6 times more Vitamin E and 32.8 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.

Comparing minerals per 300 calories for Light Mayonnaise-type Salad Dressing vs Flaxseed Oil with sliced flaxseed:

• Light Mayonnaise-type Salad Dressing has 1.2 times more Copper, 2.7 times more Phosphorus, 771.5 times more Sodium and 2472.8 times more Water than Flaxseed Oil with added sliced flaxseed.
• Both Light Mayonnaise-type Salad Dressing as well as Flaxseed Oil with added sliced flaxseed have insufficient amounts of Calcium, Iron, Magnesium, Potassium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Light Mayonnaise-type Salad Dressing has 1.8 times more Omega 6 and 233.7 times more Carbohydrate than Flaxseed Oil with added sliced flaxseed.
• While Flaxseed Oil with added sliced flaxseed contains 1.8 times more Fat and 13.4 times more Omega 3 than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing and Flaxseed Oil with added sliced flaxseed have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Light Mayonnaise-type Salad Dressing as well as Flaxseed Oil with added sliced flaxseed have insufficient amounts of Cholesterol, Glucose, Sucrose and Protein in 300 kcal.