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

Weight per 500 calories

• Commercial French Salad Dressing: 119g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Commercial French Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	215% 3.44g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	166% 28g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	7.54% 2.86g	25% 9.54g	38g per day for Men 19-50 years
Protein	1.85% 1.04g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.05% 27.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.95% 0.051mg	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.22% 32.2mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	2.65% 0.024mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	2% 8.35mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	52.6% 789mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Commercial French Salad Dressing has more Vitamin B12 and 62.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B1, 2.8 times more Vitamin B2, 21.7 times more Vitamin B3, 13.5 times more Vitamin B6, more Vitamin B9 and 3.8 times more Vitamin E than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Commercial French Salad Dressing has 306 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 65.9 times more Copper, 8.5 times more Iron, 13.3 times more Magnesium, 40 times more Manganese, 33.3 times more Phosphorus, 5.7 times more Potassium, more Selenium and 31.7 times more Zinc than Commercial French Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Commercial French Salad Dressing has 1.6 times more Saturated Fat, 58 times more Omega 3 and 8.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Fiber and 16 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 500 kcal.
• Both Commercial French Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.