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Comparing Nutrients in 300 calories Light Mayonnaise-type Salad DressingVS Roasted Sunflower Seeds

Weight per 300 calories

Light Mayonnaise-type Salad Dressing
190g
Roasted Sunflower Seeds
51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 3.7 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 300 calories - Light Mayonnaise-type Salad Dressing or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Light Mayonnaise-type Salad Dressing
2%
57%
41%
Roasted Sunflower Seeds
12%
72%
16%
300 kcal ▼

Macro Nutrients

Light Mayonnaise-type 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 .

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19.6%19g
Fat
26.5%25.7g
19 gvs25.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.8%2.8g
Saturated Fat
8.4%2.7g
2.8 gvs2.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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78.2%1.25g
Omega 3
2.22%0.036g
1.25 gvs0.036 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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55.5%9.44g
Omega 6
99%17g
9.44 gvs17 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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24%31g
Carbohydrate
9.54%12.4g
31 gvs12.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17.5%12.7g
Sugars
1.94%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12.7 gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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0%0g
Fiber
15%5.72g
0 gvs5.72 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.2%1.23g
Protein
17.8%9.96g
1.23 gvs9.96 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Light Mayonnaise-type Salad Dressingvs Roasted Sunflower Seeds
0.42%3.8μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3.8 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.6%0.019mg
Vitamin B1
4.55%0.055mg
Thiamine
0.019 mgvs0.055 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.4%0.057mg
Vitamin B2
9.75%0.13mg
Riboflavin
0.057 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.047%0.008mg
Vitamin B3
22.7%3.63mg
Niacin, nicotinic acid, niacinamide
0.008 mgvs3.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
72.6%3.63mg
Pantothenic acid
NA mgvs3.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.3%0.017mg
Vitamin B6
32%0.41mg
Pyridoxine
0.017 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.85%11.4μg
Vitamin B9
30.5%122μg
Folates and Folic Acid
11.4 μgvs122 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3.16%0.076μg
Vitamin B12
0%0μg
Cobalamin
0.076 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0.8%0.72mg
Ascorbic acid
0 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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9.1%1.37mg
Vitamin E
89.7%13.5mg
Tocopherols and Tocotrienols
1.37 mgvs13.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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31%37μg
Vitamin K
1.16%1.4μg
Phytomenadione or phylloquinone
37 μgvs1.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Light Mayonnaise-type Salad Dressingvs Roasted Sunflower Seeds
0.95%9.5mg
Calcium
3.6%36mg
9.5 mgvs36 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.16%0.028mg
Copper
105%0.94mg
0.028 mgvs0.94 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Oils and Fats rich in Copper
NA
Fluoride
NA
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
2.85%0.23mg
Iron
24.5%1.96mg
0.23 mgvs1.96 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.9%3.8mg
Magnesium
16%66.5mg
3.8 mgvs66.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Oils and Fats rich in Magnesium
NA
Manganese
47.3%1.1mg
NA mgvs1.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Manganese
NA
Molybdenum
NA
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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3.53%24.7mg
Phosphorus
85%595mg
24.7 mgvs595 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2%68.4mg
Potassium
13%438mg
68.4 mgvs438 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.4%0.76μg
Selenium
74.3%41μg
0.76 μgvs41 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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105%1582mg
Sodium
0.1%1.55mg
1582 mgvs1.55 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.2%0.13mg
Zinc
24.8%2.73mg
0.13 mgvs2.73 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.65%135g
Water
0.017%0.62g
135 gvs0.62 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 Light Mayonnaise-type Salad Dressing vs Roasted Sunflower Seeds:
Comparing minerals per 300 calories for Light Mayonnaise-type Salad Dressing vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Light Mayonnaise-type Salad DressingVS AcerolaRoasted Sunflower SeedsVS AcerolaLight Mayonnaise-type Salad DressingVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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