Comparing Nutrients in 500 calories Light Mayonnaise-type Salad Dressing VS Roasted Sunflower Seeds

Weight per 500 calories

• Light Mayonnaise-type Salad Dressing: 317g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 3.7 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Light Mayonnaise-type Salad Dressing	2%	57%	41%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Light Mayonnaise-type Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.6g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	130% 2.1g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	93% 15.7g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	16% 20.7g	130g per day for Men 19-50 years
Sugars	29% 21g	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	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	25% 9.54g	38g per day for Men 19-50 years
Protein	3.67% 2.06g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Light Mayonnaise-type Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.7% 6.33μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.64% 0.032mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.079% 0.013mg	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	2.2% 0.028mg	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	4.75% 19μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.27% 0.13μg	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	15% 2.28mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Mayonnaise-type Salad Dressing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	5.27% 0.047mg	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	4.75% 0.38mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.33mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	5.88% 41mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.27μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	176% 2636mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	6.1% 225g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Light Mayonnaise-type Salad Dressing vs Roasted Sunflower Seeds:

• Light Mayonnaise-type Salad Dressing has more Vitamin B12 and 26.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 477.9 times more Vitamin B3, 24.3 times more Vitamin B6, 10.7 times more Vitamin B9 and 9.8 times more Vitamin E than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type 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 Light Mayonnaise-type Salad Dressing vs Roasted Sunflower Seeds:

• Light Mayonnaise-type Salad Dressing has 1022.8 times more Sodium and 218.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Calcium, 33.1 times more Copper, 8.6 times more Iron, 17.5 times more Magnesium, 24.1 times more Phosphorus, 6.4 times more Potassium, 53.8 times more Selenium and 20.5 times more Zinc than Light Mayonnaise-type Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Light Mayonnaise-type Salad Dressing has 35.2 times more Omega 3, 2.5 times more Carbohydrate and 9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Fat, 1.8 times more Omega 6, more Fiber and 8.1 times more Protein than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Light Mayonnaise-type Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.