Comparing Nutrients in 500 calories Light Mayonnaise-type Salad Dressing VS Flaxseed Oil with sliced flaxseed

Weight per 500 calories

• Light Mayonnaise-type Salad Dressing: 317g
• Flaxseed Oil with sliced flaxseed: 57g

Flaxseed Oil with added sliced flaxseed has 5.6 times more energy per unit of mass than Light Mayonnaise-type Salad Dressing, which is very high in comparison to other foods. Light Mayonnaise-type Salad Dressing having above average energy density.

Which food has more nutrients per 500 calories - Light Mayonnaise-type Salad Dressing or Flaxseed Oil with sliced flaxseed?

Macros Ratio

	Protein	Fat	Carbs
Light Mayonnaise-type Salad Dressing	2%	57%	41%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Light Mayonnaise-type Salad Dressing	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.6g	58% 56.4g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	16% 5.15g	32g per day for Men 19-50 years
Omega 3	130% 2.1g	1742% 28g	1.6g per day for Men 19-50 years
Omega 6	93% 15.7g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	0.17% 0.22g	130g per day for Men 19-50 years
Sugars	29% 21g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	NA	38g per day for Men 19-50 years
Protein	3.67% 2.06g	0.38% 0.21g	56g per day for Men 19-50 years

Vitamins

	Light Mayonnaise-type Salad Dressing	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	0.7% 6.33μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.64% 0.032mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.079% 0.013mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	NA	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	4.75% 19μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.27% 0.13μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.28mg	2.7% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	1.57% 1.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Mayonnaise-type Salad Dressing	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.51% 5.13mg	1000mg per day for Men 19-50 years
Copper	5.27% 0.047mg	4.24% 0.038mg	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	4.75% 0.38mg	2.42% 0.19mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.33mg	2.03% 8.54mg	420mg per day for Men 19-50 years
Manganese	NA	3.5% 0.08mg	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	5.88% 41mg	2.2% 15.4mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	0.52% 17.7mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.27μg	NA	55μg per day for Men 19-50 years
Sodium	176% 2636mg	0.23% 3.4mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	6.1% 225g	0.002% 0.091g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Light Mayonnaise-type Salad Dressing vs Flaxseed Oil with sliced flaxseed:

• Light Mayonnaise-type Salad Dressing has 5.6 times more Vitamin E and 32.8 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.

Comparing minerals per 500 calories for Light Mayonnaise-type Salad Dressing vs Flaxseed Oil with sliced flaxseed:

• Light Mayonnaise-type Salad Dressing has 1.2 times more Copper, 2.7 times more Phosphorus, 771.5 times more Sodium and 2472.8 times more Water than Flaxseed Oil with added sliced flaxseed.
• Both Light Mayonnaise-type Salad Dressing as well as Flaxseed Oil with added sliced flaxseed have insufficient amounts of Calcium, Iron, Magnesium, Potassium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Light Mayonnaise-type Salad Dressing has 1.8 times more Omega 6 and 233.7 times more Carbohydrate than Flaxseed Oil with added sliced flaxseed.
• While Flaxseed Oil with added sliced flaxseed contains 1.8 times more Fat and 13.4 times more Omega 3 than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing and Flaxseed Oil with added sliced flaxseed have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Light Mayonnaise-type Salad Dressing as well as Flaxseed Oil with added sliced flaxseed have insufficient amounts of Cholesterol, Glucose, Sucrose and Protein in 500 kcal.