Comparing Nutrients in 300 calories Commercial Italian Salad DressingVS Sunflower Seeds

Weight per 300 calories

Commercial Italian Salad Dressing

125g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 2.4 times more energy per unit of mass than Commercial Italian Salad Dressing, which is very high in comparison to other foods. Commercial Italian Salad Dressing having above average energy density.

Which food has more nutrients per 300 calories - Commercial Italian Salad Dressing or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Commercial Italian Salad Dressing

79%

20%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Commercial Italian Salad Dressingvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.2%26.4g

Fat

27.3%26.4g

26.4 gvs26.4 g

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

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11.5%3.7g

Saturated Fat

7.15%2.3g

3.7 gvs2.3 g

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

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116%1.86g

Omega 3

1.93%0.031g

1.86 gvs0.031 g

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

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68%11.6g

Omega 6

69.7%12g

11.6 gvs12 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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11.7%15g

Carbohydrate

7.9%10.3g

15 gvs10.3 g

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

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18.6%13.5g

Sugars

1.86%1.35g

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

13.5 gvs1.35 g

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

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10%7.28g

Fructose

≤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]

7.28 gvsNA g

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

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%5.54g

Glucose

5.54 gvsNA g

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

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%0.66g

Sucrose

%1.3g

0.66 gvs1.3 g

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

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0%0g

Fiber

11.6%4.4g

0 gvs4.4 g

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

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0.92%0.51g

Protein

19%10.7g

0.51 gvs10.7 g

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

Find Oils and Fats rich in Protein Buy premium vegan protein powder

Vitamins

Commercial Italian Salad Dressingvs Sunflower Seeds

0.28%2.5μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

2.5 μgvs1.54 μg

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

Find Oils and Fats rich in Vitamin A Buy Preformed Vegan Vitamin A

2.1%0.025mg

Vitamin B1

63.4%0.76mg

Thiamine

0.025 mgvs0.76 mg

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

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0%0mg

Vitamin B2

14%0.18mg

Riboflavin

0 mgvs0.18 mg

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

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1.02%0.16mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.16 mgvs4.3 mg

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

Find Oils and Fats rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

0%0mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0 mgvs0.58 mg

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

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6.15%0.08mg

Vitamin B6

53%0.69mg

Pyridoxine

0.08 mgvs0.69 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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0%0μg

Vitamin B9

29%117μg

Folates and Folic Acid

0 μgvs117 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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0.56%0.5mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0.5 mgvs0.72 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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18.3%2.74mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

2.74 mgvs18 mg

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

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58.3%70μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

70 μgvs0 μg

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

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Minerals

Commercial Italian Salad Dressingvs Sunflower Seeds

1.63%16.3mg

Calcium

4%40mg

16.3 mgvs40 mg

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

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2.64%0.024mg

Copper

103%0.92mg

0.024 mgvs0.92 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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4.06%0.33mg

Iron

33.7%2.7mg

0.33 mgvs2.7 mg

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

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1.5%6.25mg

Magnesium

39.8%167mg

6.25 mgvs167 mg

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

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1.7%0.039mg

Manganese

43.6%1mg

0.039 mgvs1 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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2.68%18.8mg

Phosphorus

48.4%339mg

18.8 mgvs339 mg

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

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3.1%105mg

Potassium

9.75%331mg

105 mgvs331 mg

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

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4.55%2.5μg

Selenium

49.5%27.2μg

2.5 μgvs27.2 μg

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

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82.8%1241mg

Sodium

0.31%4.62mg

1241 mgvs4.62 mg

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

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0.8%0.088mg

Zinc

23.3%2.57mg

0.088 mgvs2.57 mg

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

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2.14%79.3g

Water

0.066%2.43g

79.3 gvs2.43 g

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

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Lets compare vitamin content per 300 calories of Commercial Italian Salad Dressing vs Sunflower Seeds:

Commercial Italian Salad Dressing has more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 30.4 times more Vitamin B1, more Vitamin B2, 26.1 times more Vitamin B3, more Vitamin B5, 8.6 times more Vitamin B6, more Vitamin B9 and 6.6 times more Vitamin E than Commercial Italian Salad Dressing.
Both Commercial Italian Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Commercial Italian Salad Dressing vs Sunflower Seeds:

Commercial Italian Salad Dressing has 268.5 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.5 times more Calcium, 38.9 times more Copper, 8.3 times more Iron, 26.7 times more Magnesium, 25.9 times more Manganese, 18.1 times more Phosphorus, 3.2 times more Potassium, 10.9 times more Selenium and 29.4 times more Zinc than Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 300 calories:

Commercial Italian Salad Dressing has 1.6 times more Saturated Fat, 60.4 times more Omega 3, 1.5 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Fiber and 20.8 times more Protein than Commercial Italian Salad Dressing.
Both Commercial Italian Salad Dressing and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 300 kcal.
Both Commercial Italian Salad Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Commercial Italian Salad DressingVS Commercial French Salad DressingSunflower SeedsVS Commercial French Salad DressingCommercial Italian Salad DressingVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Commercial Italian Salad DressingVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Commercial Italian Salad Dressing or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: