Comparing Nutrients in 500 calories Fat-free French Salad Dressing VS Toasted Sunflower Seeds

Weight per 500 calories

• Fat-free French Salad Dressing: 379g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 4.7 times more energy per unit of mass than Fat-free French Salad Dressing, which is very high in comparison to other foods. Fat-free French Salad Dressing having average energy density.

Discover which food has more nutrients per 500 calories - Fat-free French Salad Dressing or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Fat-free French Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1.02g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.26% 0.068g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	86% 62.3g	NA	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	26.4% 19g	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	% 17.7g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	1.35% 0.76g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.7% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.58% 0.098mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.65% 0.42mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.15% 0.008mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	50% 0.65mg	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	13.3% 53μg	48% 192μg	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	1.26% 1.13mg	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	0.51% 0.076mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.9% 19mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	165% 1.5mg	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	27.5% 2.2mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	3.95% 0.091mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	9.36% 318mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	13.8% 7.58μg	NA	55μg per day for Men 19-50 years
Sodium	215% 3231mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	3.44% 0.38mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	6.66% 246g	0.022% 0.81g	3700g per day for Men 19-50 years

Fat-free French Salad Dressing VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fat-free French Salad Dressing or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Fat-free French Salad Dressing vs Toasted Sunflower Seeds:

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Vitamin B1, 2.3 times more Vitamin B2, 8 times more Vitamin B3, 752.8 times more Vitamin B5, more Vitamin B6 and 3.6 times more Vitamin B9 than Fat-free French Salad Dressing.
• 500 calories of Fat-free French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Fat-free French Salad Dressing as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fat-free French Salad Dressing vs Toasted Sunflower Seeds:

• 500 calories of Fat-free French Salad Dressing have 1333.4 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 2.5 times more Iron, 9.2 times more Magnesium, 18.8 times more Manganese, more Phosphorus and 11.3 times more Zinc than Fat-free French Salad Dressing.
• 500 calories of Fat-free French Salad Dressing lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Fat-free French Salad Dressing as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fat-free French Salad Dressing have 7.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 44.9 times more Fat, 34.3 times more Saturated Fat, 189.8 times more Omega 6 and 18.3 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Fat-free French Salad Dressing provide inadequate amounts of Omega 6 and Protein
• Both Fat-free French Salad Dressing as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.