Comparing Nutrients in 300 calories Sunflower SeedsVS Commercial French Salad Dressing

Weight per 300 calories

Sunflower Seeds

51.4g

Commercial French Salad Dressing

71.6g

Sunflower Seeds have 1.4 times more energy per 100g than Commercial French Salad Dressing. It has very high energy density when compared to other foods. Commercial French Salad Dressing having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Commercial French Salad Dressing

82%

17%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Commercial French Salad Dressing

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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27.3%26.4g

Fat

29%28g

26.4 gvs28 g

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

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7.15%2.3g

Saturated Fat

13.6%4.36g

2.3 gvs4.36 g

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

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1.93%0.031g

Omega 3

129%2.06g

0.031 gvs2.06 g

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

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69.7%12g

Omega 6

84.4%14.3g

12 gvs14.3 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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7.9%10.3g

Carbohydrate

10.3%13.5g

10.3 gvs13.5 g

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

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1.86%1.35g

Sugars

17.2%12.5g

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

1.35 gvs12.5 g

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

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Fructose

6.07%4.4g

≤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 gvs4.4 g

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

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Glucose

%4.7g

NA gvs4.7 g

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

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%1.3g

Sucrose

%2.86g

1.3 gvs2.86 g

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

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11.6%4.4g

Fiber

4.52%1.7g

4.4 gvs1.7 g

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

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19%10.7g

Protein

1.1%0.62g

10.7 gvs0.62 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 Commercial French Salad Dressing

0.17%1.54μg

Vitamin A

1.83%16.5μg

RAE, retinol activity equivalents

1.54 μgvs16.5 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

63.4%0.76mg

Vitamin B1

2.27%0.027mg

Thiamine

0.76 mgvs0.027 mg

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

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14%0.18mg

Vitamin B2

3.47%0.045mg

Riboflavin

0.18 mgvs0.045 mg

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

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26.8%4.3mg

Vitamin B3

1.05%0.17mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs0.17 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

11.6%0.58mg

Vitamin B5

Pantothenic acid

0.58 mgvsNA mg

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

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53%0.69mg

Vitamin B6

2.37%0.031mg

Pyridoxine

0.69 mgvs0.031 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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29%117μg

Vitamin B9

0%0μg

Folates and Folic Acid

117 μgvs0 μg

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

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0%0μg

Vitamin B12

4.18%0.1μg

Cobalamin

0 μgvs0.1 μg

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

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0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 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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120%18mg

Vitamin E

24%3.58mg

Tocopherols and Tocotrienols

18 mgvs3.58 mg

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

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0%0μg

Vitamin K

72.4%87μg

Phytomenadione or phylloquinone

0 μgvs87 μg

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

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Minerals

Sunflower Seedsvs Commercial French Salad Dressing

4%40mg

Calcium

1.93%19.3mg

40 mgvs19.3 mg

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

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103%0.92mg

Copper

1.6%0.014mg

0.92 mgvs0.014 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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33.7%2.7mg

Iron

2.86%0.23mg

2.7 mgvs0.23 mg

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

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39.8%167mg

Magnesium

1.2%5mg

167 mgvs5 mg

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

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43.6%1mg

Manganese

1.2%0.027mg

1 mgvs0.027 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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48.4%339mg

Phosphorus

2.56%18mg

339 mgvs18 mg

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

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9.75%331mg

Potassium

2.27%77.3mg

331 mgvs77.3 mg

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

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49.5%27.2μg

Selenium

0%0μg

27.2 μgvs0 μg

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

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0.31%4.62mg

Sodium

31.6%473mg

4.62 mgvs473 mg

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

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23.3%2.57mg

Zinc

0.78%0.086mg

2.57 mgvs0.086 mg

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

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0.066%2.43g

Water

0.76%28g

2.43 gvs28 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 Sunflower Seeds vs Commercial French Salad Dressing:

Dried Sunflower Seed Kernels have 27.9 times more Vitamin B1, 4 times more Vitamin B2, 25.6 times more Vitamin B3, 22.4 times more Vitamin B6, more Vitamin B9 and 5 times more Vitamin E than Commercial French Salad Dressing.
While Commercial French Salad Dressing contains more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Commercial French Salad Dressing have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

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

Dried Sunflower Seed Kernels have 2.1 times more Calcium, 64.6 times more Copper, 11.8 times more Iron, 33.3 times more Magnesium, 36.8 times more Manganese, 18.9 times more Phosphorus, 4.3 times more Potassium, more Selenium and 29.9 times more Zinc than Commercial French Salad Dressing.
While Commercial French Salad Dressing contains 102.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 2.6 times more Fiber and 17.1 times more Protein than Commercial French Salad Dressing.
While Commercial French Salad Dressing contains 1.9 times more Saturated Fat, 66.9 times more Omega 3, 1.3 times more Carbohydrate and 9.3 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Commercial French Salad Dressing have similar amounts of Energy, Fat and Omega 6 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCommercial French Salad DressingVS Roasted Sunflower SeedsSunflower SeedsVS Home Recipe French Salad DressingCommercial French Salad DressingVS Home Recipe French Salad Dressing

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Commercial French Salad Dressing

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: