Comparing Nutrients in 500 calories Cholesterol-free Diet Mayonnaise VS Sunflower Seeds

Weight per 500 calories

• Cholesterol-free Diet Mayonnaise: 150g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Cholesterol-free Diet Mayonnaise, which is very high in comparison to other foods. Cholesterol-free Diet Mayonnaise having high energy density.

Which food has more nutrients per 500 calories - Cholesterol-free Diet Mayonnaise or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cholesterol-free Diet Mayonnaise	1%	91%	8%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cholesterol-free Diet Mayonnaise	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.93g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.74% 10g	13% 17g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	0% 0g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cholesterol-free Diet Mayonnaise	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	64.4% 9.65mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cholesterol-free Diet Mayonnaise	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	171% 1.54mg	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	0% 0mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	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	0% 0mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	4.37% 2.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	73.4% 1101mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.27% 84g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cholesterol-free Diet Mayonnaise vs Sunflower Seeds:

• Cholesterol-free Diet Mayonnaise has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 3.1 times more Vitamin E than Cholesterol-free Diet Mayonnaise.
• Both Cholesterol-free Diet Mayonnaise as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cholesterol-free Diet Mayonnaise vs Sunflower Seeds:

• Cholesterol-free Diet Mayonnaise has 142.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, 5.5 times more Potassium, 18.9 times more Selenium and more Zinc than Cholesterol-free Diet Mayonnaise.

Comparison of macro-nutrients per 500 calories:

• Cholesterol-free Diet Mayonnaise has 1.8 times more Saturated Fat, 62.2 times more Omega 3, 1.3 times more Omega 6 and 2.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Carbohydrate, more Fiber and 13.2 times more Protein than Cholesterol-free Diet Mayonnaise.
• Both Cholesterol-free Diet Mayonnaise and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 500 kcal.
• Both Cholesterol-free Diet Mayonnaise as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.