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

Weight per 500 calories

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

Roasted Sunflower Seeds have 3.7 times more energy per 100g than Light Mayonnaise-type Salad Dressing. It has very high energy density when compared to other foods. Light Mayonnaise-type Salad Dressing having above average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Light Mayonnaise-type Salad Dressing?

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	32.6% 31.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	130% 2.1g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	93% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	40% 52g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	29% 21g	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	25% 9.54g	0% 0g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	3.67% 2.06g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.7% 6.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	2.64% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	0.079% 0.013mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	2.2% 0.028mg	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	51% 204μg	4.75% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.27% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0% 0mg	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	149% 22.4mg	15% 2.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	6% 60mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	5.27% 0.047mg	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	41% 3.26mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	1.5% 6.33mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	NA	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	142% 992mg	5.88% 41mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	3.35% 114mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	2.3% 1.27μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	176% 2636mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	6.1% 225g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Light Mayonnaise-type Salad Dressing contains more Vitamin B12 and 26.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Light Mayonnaise-type Salad Dressing:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Light Mayonnaise-type Salad Dressing contains 1022.8 times more Sodium and 218.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

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