Comparing Nutrients in 300 calories Spray-style Salad Dressing VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Spray-style Salad Dressing: 182g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 3.6 times more energy per unit of mass than Assorted Flavors Spray-style Salad Dressing, which is very high in comparison to other foods. Spray-style Salad Dressing having above average energy density.

Which food has more nutrients per 300 calories - Spray-style Salad Dressing or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Spray-style Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	9.34% 3g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	36% 26g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	1.44% 0.55g	14% 5.37g	38g per day for Men 19-50 years
Protein	0.52% 0.29g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31% 0.4mg	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	NA	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.4% 1.27mg	0.62% 0.56mg	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	NA	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.1% 11mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	NA	102% 0.91mg	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	4.1% 0.33mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	NA	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	NA	46% 1.05mg	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	NA	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	NA	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	NA	24% 2.64mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Spray-style Salad Dressing vs Oil Roasted Sunflower Seeds:

Both Assorted Flavors Spray-style Salad Dressing and Oil Roasted Sunflower Seed Kernels have similar amounts of vitamins per 300 kcal
• Both Assorted Flavors Spray-style Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Spray-style Salad Dressing vs Oil Roasted Sunflower Seeds:

• Assorted Flavors Spray-style Salad Dressing have 1317.9 times more Sodium and 165.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium and 6.6 times more Iron than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Assorted Flavors Spray-style Salad Dressing have 2.6 times more Carbohydrate and 16.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Fat, 9.8 times more Fiber and 34.9 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Assorted Flavors Spray-style Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.