Comparing Nutrients in 300 calories Commercial Italian Salad DressingVS Roasted Sunflower Seeds

Weight per 300 calories

Commercial Italian Salad Dressing

125g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Commercial Italian Salad Dressing

79%

20%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Commercial Italian Salad Dressingvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Oils and Fats rich in Energy

27.2%26.4g

Fat

26.5%25.7g

26.4 gvs25.7 g

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

Find Oils and Fats rich in Fat

11.5%3.7g

Saturated Fat

8.4%2.7g

3.7 gvs2.7 g

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

Find Oils and Fats rich in Saturated Fat

116%1.86g

Omega 3

2.22%0.036g

1.86 gvs0.036 g

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

Find Oils and Fats rich in Omega 3

68%11.6g

Omega 6

99%17g

11.6 gvs17 g

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

Find Oils and Fats rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Oils and Fats rich in Cholesterol

11.7%15g

Carbohydrate

9.54%12.4g

15 gvs12.4 g

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

Find Oils and Fats rich in Carbohydrate

18.6%13.5g

Sugars

1.94%1.4g

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

13.5 gvs1.4 g

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

Find Oils and Fats rich in Sugars

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 .

Find Oils and Fats rich in Fructose

%5.54g

Glucose

5.54 gvsNA g

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

Find Oils and Fats rich in Glucose

%0.66g

Sucrose

0.66 gvsNA g

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

Find Oils and Fats rich in Sucrose

0%0g

Fiber

15%5.72g

0 gvs5.72 g

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

Find Oils and Fats rich in Fiber

0.92%0.51g

Protein

17.8%9.96g

0.51 gvs9.96 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 Roasted Sunflower Seeds

0.28%2.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.5 μgvs0 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

4.55%0.055mg

Thiamine

0.025 mgvs0.055 mg

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

Find Oils and Fats rich in Vitamin B1 Buy Vegan Vitamin B1

0%0mg

Vitamin B2

9.75%0.13mg

Riboflavin

0 mgvs0.13 mg

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

Find Oils and Fats rich in Vitamin B2 Buy Vegan Vitamin B2

1.02%0.16mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

0.16 mgvs3.63 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

72.6%3.63mg

Pantothenic acid

0 mgvs3.63 mg

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

Find Oils and Fats rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

6.15%0.08mg

Vitamin B6

32%0.41mg

Pyridoxine

0.08 mgvs0.41 mg

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

Find Oils and Fats rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Oils and Fats rich in Vitamin B7

0%0μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

0 μgvs122 μg

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

Find Oils and Fats rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Oils and Fats rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Oils and Fats rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Oils and Fats rich in Vitamin D Buy Vegan Vitamin D

18.3%2.74mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

2.74 mgvs13.5 mg

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

Find Oils and Fats rich in Vitamin E

58.3%70μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

70 μgvs1.4 μg

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

Find Oils and Fats rich in Vitamin K

Minerals

Commercial Italian Salad Dressingvs Roasted Sunflower Seeds

1.63%16.3mg

Calcium

3.6%36mg

16.3 mgvs36 mg

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

Find Oils and Fats rich in Calcium

2.64%0.024mg

Copper

105%0.94mg

0.024 mgvs0.94 mg

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

Find Oils and Fats rich in Copper

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 .

Find Oils and Fats rich in Fluoride

4.06%0.33mg

Iron

24.5%1.96mg

0.33 mgvs1.96 mg

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

Find Oils and Fats rich in Iron

1.5%6.25mg

Magnesium

16%66.5mg

6.25 mgvs66.5 mg

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

Find Oils and Fats rich in Magnesium

1.7%0.039mg

Manganese

47.3%1.1mg

0.039 mgvs1.1 mg

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

Find Oils and Fats rich in Manganese

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 .

Find Oils and Fats rich in Molybdenum

2.68%18.8mg

Phosphorus

85%595mg

18.8 mgvs595 mg

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

Find Oils and Fats rich in Phosphorus

3.1%105mg

Potassium

13%438mg

105 mgvs438 mg

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

Find Oils and Fats rich in Potassium

4.55%2.5μg

Selenium

74.3%41μg

2.5 μgvs41 μg

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

Find Oils and Fats rich in Selenium

82.8%1241mg

Sodium

0.1%1.55mg

1241 mgvs1.55 mg

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

Find Oils and Fats rich in Sodium

0.8%0.088mg

Zinc

24.8%2.73mg

0.088 mgvs2.73 mg

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

Find Oils and Fats rich in Zinc

2.14%79.3g

Water

0.017%0.62g

79.3 gvs0.62 g

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

Find Oils and Fats rich in Water

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

Commercial Italian Salad Dressing has 50.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B1, more Vitamin B2, 22.2 times more Vitamin B3, more Vitamin B5, 5.2 times more Vitamin B6, more Vitamin B9 and 4.9 times more Vitamin E than Commercial Italian Salad Dressing.
Both Commercial Italian Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

Commercial Italian Salad Dressing has 802.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 39.7 times more Copper, 6 times more Iron, 10.6 times more Magnesium, 28.1 times more Manganese, 31.8 times more Phosphorus, 4.2 times more Potassium, 16.4 times more Selenium and 31.2 times more Zinc than Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 300 calories:

Commercial Italian Salad Dressing has 1.4 times more Saturated Fat, 52.3 times more Omega 3, 1.2 times more Carbohydrate and 9.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6, more Fiber and 19.4 times more Protein than Commercial Italian Salad Dressing.
Both Commercial Italian Salad Dressing and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 300 kcal.
Both Commercial Italian Salad Dressing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Commercial Italian Salad DressingVS Commercial French Salad DressingRoasted Sunflower SeedsVS Commercial French Salad DressingCommercial Italian Salad DressingVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Commercial Italian Salad DressingVS Roasted Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: