Comparing Nutrients in 500 calories Reduced Fat Commercial Italian Salad Dressing VS Sunflower Seeds

Weight per 500 calories

• Reduced Fat Commercial Italian Salad Dressing: 490g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 5.7 times more energy per unit of mass than Reduced Fat Commercial Italian Salad Dressing, which is very high in comparison to other foods. Reduced Fat Commercial Italian Salad Dressing having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.8% 32.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	140% 2.25g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	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	37.7% 49g	13% 17g	130g per day for Men 19-50 years
Sugars	62% 45g	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	34% 24.8g	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	% 17.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	% 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	3.4% 1.9g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	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	3.68% 14.7μg	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	140% 21mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	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	15.3% 1.23mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	4.67% 19.6mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	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	8.4% 59mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.84μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	291% 4368mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Reduced Fat Commercial Italian Salad Dressing vs Sunflower Seeds:

• Reduced Fat Commercial Italian Salad Dressing has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 21.5 times more Vitamin B1, 7.8 times more Vitamin B2, 15.5 times more Vitamin B3, more Vitamin B5, 4.3 times more Vitamin B6, 13.2 times more Vitamin B9 and 1.4 times more Vitamin E than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing 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 Reduced Fat Commercial Italian Salad Dressing vs Sunflower Seeds:

• Reduced Fat Commercial Italian Salad Dressing has 566.8 times more Sodium and 97 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.5 times more Copper, 3.7 times more Iron, 14.2 times more Magnesium, 11.7 times more Manganese, 9.6 times more Phosphorus, 1.3 times more Potassium, 5.8 times more Selenium and 14.6 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Dried Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Reduced Fat Commercial Italian Salad Dressing has 43.7 times more Omega 3, 2.9 times more Carbohydrate and 20 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Fat, 1.5 times more Omega 6, more Fiber and 9.3 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.