Comparing Nutrients in 500 calories Commercial French Salad Dressing VS Sunflower Seeds

Weight per 500 calories

• Commercial French Salad Dressing: 119g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Commercial French Salad Dressing, which is very high in comparison to other foods. Commercial French Salad Dressing having very high energy density.

Which food has more nutrients per 500 calories - Commercial French Salad Dressing or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Commercial French Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	215% 3.44g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	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	17.2% 22.4g	13% 17g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	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	10% 7.34g	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	% 7.83g	NA	g per day for Men 19-50 years
Sucrose	% 4.77g	% 2.14g	g per day for Men 19-50 years
Fiber	7.54% 2.86g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	1.85% 1.04g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.05% 27.4μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	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	3.95% 0.051mg	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	6.96% 0.17μg	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	39.8% 5.97mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.22% 32.2mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	2.65% 0.024mg	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	4.77% 0.38mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	2% 8.35mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	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	4.26% 30mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	52.6% 789mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Commercial French Salad Dressing vs Sunflower Seeds:

• Commercial French Salad Dressing has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 27.9 times more Vitamin B1, 4 times more Vitamin B2, 25.6 times more Vitamin B3, 22.4 times more Vitamin B6, more Vitamin B9 and 5 times more Vitamin E than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Commercial French Salad Dressing vs Sunflower Seeds:

• Commercial French Salad Dressing has 102.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 64.6 times more Copper, 11.8 times more Iron, 33.3 times more Magnesium, 36.8 times more Manganese, 18.9 times more Phosphorus, 4.3 times more Potassium, more Selenium and 29.9 times more Zinc than Commercial French Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Commercial French Salad Dressing has 1.9 times more Saturated Fat, 66.9 times more Omega 3, 1.2 times more Omega 6, 1.3 times more Carbohydrate and 9.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Fiber and 17.1 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 500 kcal.
• Both Commercial French Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.