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

Weight per 500 calories

• Spray-style Salad Dressing: 303g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 3.6 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Spray-style Salad Dressing	Oil Roasted 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	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	15.6% 4.98g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	170% 29g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	59.7% 43.3g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	0.87% 0.48g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	NA	169% 1.52mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	NA	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	76.4% 1.76mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	NA	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	223% 3339mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	NA	40% 4.4mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.035% 1.3g	3700g per day for Men 19-50 years

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

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

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

• Assorted Flavors Spray-style Salad Dressing have 1317.9 times more Sodium and 165.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium and 6.6 times more Iron than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Assorted Flavors Spray-style Salad Dressing have 2.6 times more Carbohydrate and 16.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Fat, 9.8 times more Fiber and 34.9 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Assorted Flavors Spray-style Salad Dressing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.