Comparing Nutrients in 500 calories Spray-style Salad Dressing VS Sunflower Seeds

Weight per 500 calories

• Spray-style Salad Dressing: 303g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 3.5 times more energy per unit of mass than Assorted Flavors Spray-style Salad Dressing, which is very high in comparison to other foods. Spray-style Salad Dressing having above average energy density.

Which food has more nutrients per 500 calories - Spray-style Salad Dressing or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Spray-style Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	15.6% 4.98g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	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	38.7% 50.3g	13% 17g	130g per day for Men 19-50 years
Sugars	59.7% 43.3g	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	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	% 2.14g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	0.87% 0.48g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.36% 2.12mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	6.8% 0.55mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	NA	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	NA	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	223% 3339mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	NA	39% 4.3mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Spray-style Salad Dressing vs Sunflower Seeds:

Both Assorted Flavors Spray-style Salad Dressing and Dried Sunflower Seed Kernels have similar amounts of vitamins per 500 kcal
• Both Assorted Flavors Spray-style Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Spray-style Salad Dressing vs Sunflower Seeds:

• Assorted Flavors Spray-style Salad Dressing have 433.4 times more Sodium and 53.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Calcium and 8.2 times more Iron than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Assorted Flavors Spray-style Salad Dressing have 1.3 times more Saturated Fat, 2.9 times more Carbohydrate and 19.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 8.1 times more Fiber and 36.7 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Assorted Flavors Spray-style Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.