Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Commercial French Salad Dressing no Salt

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Commercial French Salad Dressing no Salt: 109g

Oil Roasted Sunflower Seeds have 1.3 times more energy per 100g than Commercial French Salad Dressing no Salt. It has very high energy density when compared to other foods. Commercial French Salad Dressing no Salt having very high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Commercial French Salad Dressing no Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Commercial French Salad Dressing no Salt	1%	86%	13%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	50.3% 49g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	19.2% 6.15g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	186% 3g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	13% 17g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	24% 17.4g	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	0% 0g	8.05% 5.84g	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	% 0.63g	% 7.3g	g per day for Men 19-50 years
Sucrose	% 2g	% 4.24g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	0% 0g	38g per day for Men 19-50 years
Protein	30.3% 17g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.8% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	1.72% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	1.28% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	0% 0mg	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	49.4% 198μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	205% 30.7mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	0% 0mg	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	45% 3.6mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	1.3% 5.45mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	0.99% 0.023mg	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	137% 962mg	2.96% 20.7mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	2.15% 73mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	2.87% 0.32mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	1.08% 40g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Commercial French Salad Dressing No Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Commercial French Salad Dressing no Salt?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Commercial French Salad Dressing no Salt:

• 500 calories of Oil Roasted Sunflower Seeds have 13.1 times more Vitamin B1, 4.1 times more Vitamin B2, 17 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 6.8 times more Vitamin E than Commercial French Salad Dressing no Salt.
• While 500 kcal of Commercial French Salad Dressing no Salt contain 50.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• 500 calories of Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Commercial French Salad Dressing no Salt:

• 500 calories of Oil Roasted Sunflower Seeds have more Copper, 4.1 times more Iron, 19.7 times more Magnesium, 76.8 times more Manganese, 46.5 times more Phosphorus, 5.6 times more Potassium, more Selenium and 13.9 times more Zinc than Commercial French Salad Dressing no Salt.
• 500 calories of Commercial French Salad Dressing no Salt lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Commercial French Salad Dressing no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 1.4 times more Omega 6, more Fiber and 20.2 times more Protein than Commercial French Salad Dressing no Salt.
• While 500 kcal of Commercial French Salad Dressing no Salt contain 43.6 times more Omega 3 and 6.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Commercial French Salad Dressing no Salt offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Commercial French Salad Dressing no Salt provide inadequate amounts of Fiber and Protein