Comparing Nutrients in 500 calories Cocoa Butter Oil VS Fat-free French Salad Dressing

Weight per 500 calories

• Cocoa Butter Oil: 56.6g
• Fat-free French Salad Dressing: 379g

Cocoa Butter Oil has 6.7 times more energy per 100g than Fat-free French Salad Dressing. It has very high energy density when compared to other foods. Fat-free French Salad Dressing having average energy density.

Which food has more nutrients per 500 calories - Cocoa Butter Oil or Fat-free French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Cocoa Butter Oil	0%	100%	0%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Cocoa Butter Oil	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	58.3% 56.6g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	106% 33.8g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	4.26% 0.068g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	94% 122g	130g per day for Men 19-50 years
Sugars	0% 0g	86% 62.3g	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	26.4% 19g	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	% 17.7g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	0% 0g	22% 8.33g	38g per day for Men 19-50 years
Protein	0% 0g	1.35% 0.76g	56g per day for Men 19-50 years

Vitamins

	Cocoa Butter Oil	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.58% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	2.65% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0.15% 0.008mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0% 0mg	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	13.3% 53μg	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	0% 0mg	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	6.8% 1mg	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa Butter Oil	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	0% 0mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	51% 0.46mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	2.7% 11.4mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	3.95% 0.091mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	9.36% 318mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.8% 7.58μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	215% 3231mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	3.44% 0.38mg	11mg per day for Men 19-50 years
Water	0% 0g	6.66% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cocoa Butter Oil vs Fat-free French Salad Dressing:

• Cocoa Butter Oil has 13.4 times more Vitamin E and 36.9 times more Vitamin K than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains more Vitamin B2 and more Vitamin B9 than Cocoa Butter Oil.
• Both Cocoa Butter Oil as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cocoa Butter Oil vs Fat-free French Salad Dressing:

• Fat-free French Salad Dressing contains more Copper, more Iron, more Potassium, more Selenium, more Sodium and more Water than Cocoa Butter Oil.
• Both Cocoa Butter Oil as well as Fat-free French Salad Dressing have insufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cocoa Butter Oil has 55.3 times more Fat, 240.9 times more Saturated Fat and 10 times more Omega 6 than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains more Carbohydrate, more Sugars and more Fiber than Cocoa Butter Oil.
• Both Cocoa Butter Oil and Fat-free French Salad Dressing have similar amounts of Energy per 500 kcal.
• Both Cocoa Butter Oil as well as Fat-free French Salad Dressing have insufficient amounts of Omega 3, Cholesterol, Glucose, Sucrose and Protein in 500 kcal.