Comparing Nutrients in 100 calories Sunflower SeedsVS Reduced Fat Commercial Italian Salad Dressing

Weight per 100 calories

Sunflower Seeds

17g

Reduced Fat Commercial Italian Salad Dressing

98g

Sunflower Seeds have 5.7 times more energy per 100g than Reduced Fat Commercial Italian Salad Dressing. It has very high energy density when compared to other foods. Reduced Fat Commercial Italian Salad Dressing having average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Reduced Fat Commercial Italian Salad Dressing?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Reduced Fat Commercial Italian Salad Dressing

59%

39%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Reduced Fat Commercial Italian Salad Dressing

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.1%8.8g

Fat

6.75%6.55g

8.8 gvs6.55 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.4%0.76g

Saturated Fat

2.55%0.82g

0.76 gvs0.82 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.64%0.01g

Omega 3

28%0.45g

0.01 gvs0.45 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.2%3.95g

Omega 6

16%2.72g

3.95 gvs2.72 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.63%3.42g

Carbohydrate

7.53%9.8g

3.42 gvs9.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.62%0.45g

Sugars

12.4%9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.45 gvs9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

6.83%4.95g

≤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]

NA gvs4.95 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.47g

NA gvs3.47 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

%0.56g

0.43 gvs0.56 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.88%1.47g

Fiber

0%0g

1.47 gvs0 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.35%3.56g

Protein

0.68%0.38g

3.56 gvs0.38 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Reduced Fat Commercial Italian Salad Dressing

0.057%0.51μg

Vitamin A

0.11%0.98μg

RAE, retinol activity equivalents

0.51 μgvs0.98 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

0.98%0.012mg

Thiamine

0.25 mgvs0.012 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.68%0.061mg

Vitamin B2

0.6%0.008mg

Riboflavin

0.061 mgvs0.008 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.92%1.43mg

Vitamin B3

0.58%0.092mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs0.092 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.87%0.19mg

Vitamin B5

0%0mg

Pantothenic acid

0.19 mgvs0 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.7%0.23mg

Vitamin B6

4.15%0.054mg

Pyridoxine

0.23 mgvs0.054 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.7%39μg

Vitamin B9

0.74%2.94μg

Folates and Folic Acid

39 μgvs2.94 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.27%0.24mg

Vitamin C

0%0mg

Ascorbic acid

0.24 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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40%6.02mg

Vitamin E

28%4.2mg

Tocopherols and Tocotrienols

6.02 mgvs4.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

10.2%12.3μg

Phytomenadione or phylloquinone

0 μgvs12.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Reduced Fat Commercial Italian Salad Dressing

1.34%13.4mg

Calcium

1.47%14.7mg

13.4 mgvs14.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.2%0.31mg

Copper

2.07%0.019mg

0.31 mgvs0.019 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.2%0.9mg

Iron

3.06%0.25mg

0.9 mgvs0.25 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%55.7mg

Magnesium

0.93%3.92mg

55.7 mgvs3.92 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.5%0.33mg

Manganese

1.24%0.028mg

0.33 mgvs0.028 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%113mg

Phosphorus

1.7%11.8mg

113 mgvs11.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.25%110mg

Potassium

2.6%88.2mg

110 mgvs88.2 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.5%9.08μg

Selenium

2.85%1.57μg

9.08 μgvs1.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.54mg

Sodium

58.2%874mg

1.54 mgvs874 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.8%0.86mg

Zinc

0.53%0.059mg

0.86 mgvs0.059 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.022%0.81g

Water

2.12%78.5g

0.81 gvs78.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sunflower Seeds vs Reduced Fat Commercial Italian Salad Dressing:

Dried Sunflower Seed Kernels have 21.5 times more Vitamin B1, 7.8 times more Vitamin B2, 15.5 times more Vitamin B3, more Vitamin B5, 4.3 times more Vitamin B6, 13.2 times more Vitamin B9 and 1.4 times more Vitamin E than Reduced Fat Commercial Italian Salad Dressing.
While Reduced Fat Commercial Italian Salad Dressing contains more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Reduced Fat Commercial Italian Salad Dressing:

Dried Sunflower Seed Kernels have 16.5 times more Copper, 3.7 times more Iron, 14.2 times more Magnesium, 11.7 times more Manganese, 9.6 times more Phosphorus, 1.3 times more Potassium, 5.8 times more Selenium and 14.6 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
While Reduced Fat Commercial Italian Salad Dressing contains 566.8 times more Sodium and 97 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 1.3 times more Fat, 1.5 times more Omega 6, more Fiber and 9.3 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
While Reduced Fat Commercial Italian Salad Dressing contains 43.7 times more Omega 3, 2.9 times more Carbohydrate and 20 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Energy and Saturated Fat per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsReduced Fat Commercial Italian Salad DressingVS Roasted Sunflower SeedsSunflower SeedsVS Soybean Mayonnaise no CholesterolReduced Fat Commercial Italian Salad DressingVS Soybean Mayonnaise no Cholesterol

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Reduced Fat Commercial Italian Salad Dressing

Weight per 100 calories

Which food has more nutrients per 100 calories - Sunflower Seeds or Reduced Fat Commercial Italian Salad Dressing?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: