Comparing Nutrients in 100 calories Cocoa Butter Oil VS Fat-free French Salad Dressing

Weight per 100 calories

• Cocoa Butter Oil: 11.3g
• Fat-free French Salad Dressing: 75.8g

Cocoa Butter Oil has 6.7 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.

Which food has more nutrients per 100 calories - Cocoa Butter Oil or Fat-free French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Cocoa Butter Oil	0%	100%	0%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Cocoa Butter Oil	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.5g	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	5.28% 3.83g	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	% 3.55g	g per day for Men 19-50 years
Sucrose	NA	% 4.17g	g per day for Men 19-50 years
Fiber	0% 0g	4.4% 1.67g	38g per day for Men 19-50 years
Protein	0% 0g	0.27% 0.15g	56g per day for Men 19-50 years

Vitamins

	Cocoa Butter Oil	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.03μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0.69% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0.53% 0.085mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0.03% 0.002mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	2.65% 10.6μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.36% 0.2mg	0.1% 0.015mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0.063% 0.076μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa Butter Oil	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	0% 0mg	0.38% 3.8mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	10% 0.092mg	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	0% 0mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	0.54% 2.27mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	0.79% 0.018mg	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	0% 0mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	1.87% 63.6mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.75% 1.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	43% 646mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	0.69% 0.076mg	11mg per day for Men 19-50 years
Water	0% 0g	1.33% 49.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cocoa Butter Oil vs Fat-free French Salad Dressing:

• Cocoa Butter Oil has 13.4 times more Vitamin E and 36.9 times more Vitamin K than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains more Vitamin B2 and more Vitamin B9 than Cocoa Butter Oil.
• Both Cocoa Butter Oil as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Cocoa Butter Oil vs Fat-free French Salad Dressing:

• Fat-free French Salad Dressing contains more Copper, more Iron, more Potassium, more Selenium, more Sodium and more Water than Cocoa Butter Oil.
• Both Cocoa Butter Oil as well as Fat-free French Salad Dressing have insufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cocoa Butter Oil has 55.3 times more Fat, 240.9 times more Saturated Fat and 10 times more Omega 6 than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains more Carbohydrate, more Sugars and more Fiber than Cocoa Butter Oil.
• Both Cocoa Butter Oil and Fat-free French Salad Dressing have similar amounts of Energy per 100 kcal.
• Both Cocoa Butter Oil as well as Fat-free French Salad Dressing have insufficient amounts of Omega 3, Cholesterol, Glucose, Sucrose and Protein in 100 kcal.