Comparing Nutrients in 100 calories Light Mayonnaise-type Salad Dressing VS Flaxseed Oil with sliced flaxseed

Weight per 100 calories

• Light Mayonnaise-type Salad Dressing: 63.3g
• Flaxseed Oil with sliced flaxseed: 11.4g

Flaxseed Oil with added sliced flaxseed has 5.6 times more energy per unit of mass than Light Mayonnaise-type Salad Dressing, which is very high in comparison to other foods. Light Mayonnaise-type Salad Dressing having above average energy density.

Which food has more nutrients per 100 calories - Light Mayonnaise-type Salad Dressing or Flaxseed Oil with sliced flaxseed?

Macros Ratio

	Protein	Fat	Carbs
Light Mayonnaise-type Salad Dressing	2%	57%	41%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Light Mayonnaise-type Salad Dressing	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.52% 6.33g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	348% 5.57g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	0.034% 0.044g	130g per day for Men 19-50 years
Sugars	5.82% 4.22g	NA	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	0% 0g	NA	38g per day for Men 19-50 years
Protein	0.73% 0.41g	0.075% 0.042g	56g per day for Men 19-50 years

Vitamins

	Light Mayonnaise-type Salad Dressing	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	0.14% 1.27μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.53% 0.006mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.016% 0.003mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.44% 0.006mg	NA	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	0.95% 3.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.05% 0.025μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	3.04% 0.46mg	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0.31% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Mayonnaise-type Salad Dressing	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	0.32% 3.16mg	0.1% 1.03mg	1000mg per day for Men 19-50 years
Copper	1.05% 0.009mg	0.85% 0.008mg	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	0.95% 0.076mg	0.48% 0.039mg	8mg per day for Men 19-50 years
Magnesium	0.3% 1.27mg	0.41% 1.7mg	420mg per day for Men 19-50 years
Manganese	NA	0.7% 0.016mg	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	1.18% 8.23mg	0.44% 3.08mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.8mg	0.1% 3.53mg	3400mg per day for Men 19-50 years
Selenium	0.46% 0.25μg	NA	55μg per day for Men 19-50 years
Sodium	35% 527mg	0.046% 0.68mg	1500mg per day for Men 19-50 years
Zinc	0.4% 0.044mg	0.32% 0.035mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0% 0.018g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Light Mayonnaise-type Salad Dressing vs Flaxseed Oil with sliced flaxseed:

• Light Mayonnaise-type Salad Dressing has 5.6 times more Vitamin E and 32.8 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.

Comparing minerals per 100 calories for Light Mayonnaise-type Salad Dressing vs Flaxseed Oil with sliced flaxseed:

• Light Mayonnaise-type Salad Dressing has 1.2 times more Copper, 2.7 times more Phosphorus, 771.5 times more Sodium and 2472.8 times more Water than Flaxseed Oil with added sliced flaxseed.
• Both Light Mayonnaise-type Salad Dressing as well as Flaxseed Oil with added sliced flaxseed have insufficient amounts of Calcium, Iron, Magnesium, Potassium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Light Mayonnaise-type Salad Dressing has 1.8 times more Omega 6 and 233.7 times more Carbohydrate than Flaxseed Oil with added sliced flaxseed.
• While Flaxseed Oil with added sliced flaxseed contains 1.8 times more Fat and 13.4 times more Omega 3 than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing and Flaxseed Oil with added sliced flaxseed have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Light Mayonnaise-type Salad Dressing as well as Flaxseed Oil with added sliced flaxseed have insufficient amounts of Cholesterol, Glucose, Sucrose and Protein in 100 kcal.