Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Commercial Italian Salad Dressing

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Commercial Italian Salad Dressing: 125g

Oil Roasted Sunflower Seeds have 2.5 times more energy per 100g than Commercial Italian Salad Dressing. It has very high energy density when compared to other foods. Commercial Italian Salad Dressing having above average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Commercial Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	27.2% 26.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	11.7% 15g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	18.6% 13.5g	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	0% 0g	10% 7.28g	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	% 0.38g	% 5.54g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.66g	g per day for Men 19-50 years
Fiber	14% 5.37g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	0.92% 0.51g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.02% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	6.15% 0.08mg	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	29.6% 119μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	0.56% 0.5mg	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	123% 18.4mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.63% 16.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	2.64% 0.024mg	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	27% 2.17mg	4.06% 0.33mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	1.5% 6.25mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	1.7% 0.039mg	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	82.5% 577mg	2.68% 18.8mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	82.8% 1241mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	0.8% 0.088mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	2.14% 79.3g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Commercial Italian Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Commercial Italian Salad Dressing?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Commercial Italian Salad Dressing:

• 300 calories of Oil Roasted Sunflower Seeds have 6.5 times more Vitamin B1, more Vitamin B2, 12.8 times more Vitamin B3, more Vitamin B5, 5 times more Vitamin B6, more Vitamin B9 and 6.7 times more Vitamin E than Commercial Italian Salad Dressing.
• While 300 kcal of Commercial Italian Salad Dressing contain 44.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• 300 calories of Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Commercial Italian Salad Dressing:

• 300 calories of Oil Roasted Sunflower Seeds have 38.5 times more Copper, 6.7 times more Iron, 10.3 times more Magnesium, 27.2 times more Manganese, 30.8 times more Phosphorus, 2.3 times more Potassium, 15.9 times more Selenium and 30.2 times more Zinc than Commercial Italian Salad Dressing.
• While 300 kcal of Commercial Italian Salad Dressing contain 816.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Commercial Italian Salad Dressing lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Commercial Italian Salad Dressing lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 1.5 times more Omega 6, more Fiber and 19.8 times more Protein than Commercial Italian Salad Dressing.
• While 300 kcal of Commercial Italian Salad Dressing contain 45.3 times more Omega 3, 1.3 times more Carbohydrate, 8.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Commercial Italian Salad Dressing offer comparable quantities of Energy, Fat and Saturated Fat per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein