Comparing Nutrients in 300 calories Soy Vermicelli VS Sweet and Sour Salad Dressing

Weight per 300 calories

• Soy Vermicelli: 91g
• Sweet and Sour Salad Dressing: 2000g

Soy Vermicelli has 22.1 times more energy per 100g than Sweet and Sour Salad Dressing. It has high energy density when compared to other foods. Sweet and Sour Salad Dressing having very low energy density.

Which food has more nutrients per 300 calories - Soy Vermicelli or Sweet and Sour Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Soy Vermicelli	0%	0%	100%
Sweet and Sour Salad Dressing	3%	0%	97%

Macro Nutrients

	Soy Vermicelli	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.091g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.23% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	57% 74g	130g per day for Men 19-50 years
Sugars	22% 16g	102% 74g	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	9.3% 3.53g	0% 0g	38g per day for Men 19-50 years
Protein	0.16% 0.091g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Soy Vermicelli	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15.4% 0.2mg	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	0% 0μg	10% 40μg	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% 0mg	180% 162mg	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	3.1% 0.46mg	341% 51.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.87% 3.44μg	660% 792μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Vermicelli	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Calcium	5% 50mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	22.2% 0.2mg	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	20.5% 1.64mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	0.43% 1.8mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	2.6% 18mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	0.08% 2.7mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.63mg	277% 4160mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	51.7% 1914g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soy Vermicelli vs Sweet and Sour Salad Dressing:

• Sweet and Sour Salad Dressing contains more Vitamin B1, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 110.8 times more Vitamin E and 230 times more Vitamin K than Vermicelli, made from soy.
• Both Vermicelli, made from soy as well as Sweet and Sour Salad Dressing have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soy Vermicelli vs Sweet and Sour Salad Dressing:

• Vermicelli, made from soy has 8.7 times more Copper, 2.1 times more Iron and 9.6 times more Zinc than Sweet and Sour Salad Dressing.
• While Sweet and Sour Salad Dressing contains 1.6 times more Calcium, 33.1 times more Magnesium, 3.3 times more Phosphorus, 242.7 times more Potassium, 1.3 times more Selenium, 1147.5 times more Sodium and 177.5 times more Water than Vermicelli, made from soy.

Comparison of macro-nutrients per 300 calories:

• Vermicelli, made from soy has more Fiber than Sweet and Sour Salad Dressing.
• While Sweet and Sour Salad Dressing contains 4.7 times more Sugars and 22.1 times more Protein than Vermicelli, made from soy.
• Both Vermicelli, made from soy and Sweet and Sour Salad Dressing have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Vermicelli, made from soy as well as Sweet and Sour Salad Dressing have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.