Comparing Nutrients in 500 calories Spearmint VS Sesame Salad Dressing

Weight per 500 calories

• Spearmint: 1136g
• Sesame Salad Dressing: 113g

Regular Sesame Seed Salad Dressing has 10.1 times more energy per unit of mass than Fresh Spearmint, which is very high in comparison to other foods. Spearmint having low energy density.

Discover which food has more nutrients per 500 calories - Spearmint or Sesame Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Sesame Salad Dressing	3%	90%	7%

Macro Nutrients

	Spearmint	Sesame Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.55% 8.3g	52.6% 51g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.17g	22% 7g	32g per day for Men 19-50 years
Omega 3	240% 3.84g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	154% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	7.47% 9.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	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	203% 77.3g	2.97% 1.13g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Sesame Salad Dressing	Recommended Dietary Allowance
Vitamin A	256% 2307μg	0.25% 2.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.3% 10.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.84mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	298% 1193μg	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	168% 151mg	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	NA	37.6% 5.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52.7% 63.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spearmint	Sesame Salad Dressing	Recommended Dietary Allowance
Calcium	226% 2261mg	2.14% 21.4mg	1000mg per day for Men 19-50 years
Copper	303% 2.73mg	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	1686% 135mg	8.47% 0.68mg	8mg per day for Men 19-50 years
Magnesium	170% 716mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	552% 12.7mg	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	97% 682mg	5.97% 41.8mg	700mg per day for Men 19-50 years
Potassium	153% 5205mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	22.7% 341mg	75.2% 1129mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	26.3% 972g	1.2% 44.2g	3700g per day for Men 19-50 years

Spearmint VS Sesame Salad Dressing Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Spearmint or Sesame Salad Dressing?

Lets compare vitamin content per 500 calories of Spearmint vs Sesame Salad Dressing:

• 500 calories of Spearmint have 1021.9 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Sesame Salad Dressing.
• 500 calories of Sesame Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Fresh Spearmint as well as Regular Sesame Seed Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Spearmint vs Sesame Salad Dressing:

• 500 calories of Spearmint have 105.5 times more Calcium, more Copper, 199.2 times more Iron, more Magnesium, 16.3 times more Phosphorus, 29.4 times more Potassium, 109.7 times more Zinc and 22 times more Water than Sesame Salad Dressing.
• While 500 kcal of Regular Sesame Seed Salad Dressing contain 3.3 times more Sodium than Fresh Spearmint.
• 500 calories of Sesame Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Spearmint have 1.7 times more Omega 3, 9.8 times more Carbohydrate, 68.5 times more Fiber and 10.7 times more Protein than Sesame Salad Dressing.
• While 500 kcal of Regular Sesame Seed Salad Dressing contain 6.1 times more Fat, 3.2 times more Saturated Fat and 42.7 times more Omega 6 than Fresh Spearmint.
• Both Spearmint and Sesame Salad Dressing offer comparable quantities of Energy per 500 calories.
• 500 calories of Spearmint provide inadequate amounts of Omega 6
• 500 calories of Sesame Salad Dressing provide inadequate amounts of Carbohydrate, Fiber and Protein