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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Reduced Calorie Italian Salad Dressing: 250g

Sunflower Seeds have 2.9 times more energy per 100g than Reduced Calorie Italian Salad Dressing. It has very high energy density when compared to other foods. Reduced Calorie Italian Salad Dressing having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Reduced Calorie Italian Salad Dressing	1%	87%	12%

Macro Nutrients

	Sunflower Seeds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	213% 3.4g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13% 16.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	6.7% 4.85g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	0.31% 0.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	5.77% 0.075mg	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	48.6% 194μg	1.88% 7.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.3% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	1.1% 1mg	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	201% 30mg	9.83% 1.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	1.4% 0.013mg	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	56% 4.5mg	4.06% 0.33mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	2.17% 0.05mg	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	80.7% 565mg	2.5% 17.5mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	2.43% 82.5mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	4.73% 175g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 50.7 times more Vitamin B1, 12.2 times more Vitamin B2, 142.7 times more Vitamin B3, more Vitamin B5, 15.4 times more Vitamin B6, 25.9 times more Vitamin B9 and 20.4 times more Vitamin E than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Reduced Calorie Italian Salad Dressing:

• Dried Sunflower Seed Kernels have 4.5 times more Calcium, 123.3 times more Copper, 13.8 times more Iron, 55.7 times more Magnesium, 33.4 times more Manganese, 32.3 times more Phosphorus, 6.7 times more Potassium, 11.3 times more Selenium and 42.8 times more Zinc than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 348.5 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 14.7 times more Fiber and 23.7 times more Protein than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 1.9 times more Saturated Fat, 66.2 times more Omega 3, 1.3 times more Omega 6 and 2.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Reduced Calorie Italian Salad Dressing have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.