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

Weight per 300 calories

• Spray-style Salad Dressing: 182g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 3.8 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.

Discover which food has more nutrients per 300 calories - Spray-style Salad Dressing or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Spray-style Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	9.34% 3g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18g	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	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.44% 0.55g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	0.52% 0.29g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Toasted 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% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	30% 0.39mg	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% 115μg	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	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.1% 11mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	NA	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	NA	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	NA	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	NA	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	134% 2004mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	NA	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.013% 0.48g	3700g per day for Men 19-50 years

Spray-style Salad Dressing VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Spray-style Salad Dressing or Toasted Sunflower Seeds?

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

• Both Assorted Flavors Spray-style Salad Dressing and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 300 kcal
• Both Assorted Flavors Spray-style Salad Dressing as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Spray-style Salad Dressing have 1378.1 times more Sodium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 10.1 times more Iron than Assorted Flavors Spray-style Salad Dressing.
• 300 calories of Spray-style Salad Dressing lack sufficient amounts of Iron
• Both Assorted Flavors Spray-style Salad Dressing as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spray-style Salad Dressing have 3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Fat, 10.2 times more Fiber and 28.7 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Spray-style Salad Dressing and Toasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Spray-style Salad Dressing provide inadequate amounts of Fiber and Protein