Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Fat-free French Salad Dressing

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Fat-free French Salad Dressing: 379g

Oil Roasted Sunflower Seeds have 4.5 times more energy per 100g than Fat-free French Salad Dressing. It has very high energy density when compared to other foods. Fat-free French Salad Dressing having average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Fat-free French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	4.26% 0.068g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	0.94% 0.16g	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	94% 122g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	86% 62.3g	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	26.4% 19g	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	% 17.7g	g per day for Men 19-50 years
Sucrose	% 2g	% 21g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	22% 8.33g	38g per day for Men 19-50 years
Protein	30.3% 17g	1.35% 0.76g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	7.58% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	2.65% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	0.15% 0.008mg	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	13.3% 53μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	205% 30.7mg	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	51% 0.46mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	2.7% 11.4mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	3.95% 0.091mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	9.36% 318mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	13.8% 7.58μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	215% 3231mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	3.44% 0.38mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	6.66% 246g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Fat-free French Salad Dressing Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Fat-free French Salad Dressing?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Fat-free French Salad Dressing:

• 500 calories of Oil Roasted Sunflower Seeds have 6.5 times more Vitamin B1, 2.4 times more Vitamin B2, 8.2 times more Vitamin B3, 773.7 times more Vitamin B5, more Vitamin B6, 3.7 times more Vitamin B9 and 405 times more Vitamin E than Fat-free French Salad Dressing.
• 500 calories of Fat-free French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Fat-free French Salad Dressing:

• 500 calories of Oil Roasted Sunflower Seeds have 3.3 times more Copper, 1.6 times more Iron, 9.4 times more Magnesium, 19.3 times more Manganese, more Phosphorus, 1.3 times more Potassium, 8.7 times more Selenium and 11.6 times more Zinc than Fat-free French Salad Dressing.
• While 500 kcal of Fat-free French Salad Dressing contain 1275.2 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Fat-free French Salad Dressing lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Fat-free French Salad Dressing lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 42.4 times more Fat, 42.6 times more Saturated Fat, 181.6 times more Omega 6 and 22.4 times more Protein than Fat-free French Salad Dressing.
• While 500 kcal of Fat-free French Salad Dressing contain 6.3 times more Carbohydrate, 23.7 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fat-free French Salad Dressing offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Fat-free French Salad Dressing provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Fat-free French Salad Dressing provide inadequate amounts of Omega 3 in 500 calories.