Comparing Nutrients in 14 ounces Almonds VS Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	79.2% 2298kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	86.4% 84g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	216% 36.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	37% 48g	130g per day for Men 19-50 years
Sugars	24% 17.3g	59% 42.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.6% 0.44g	32% 23g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.67g	% 17.6g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 2.1g	g per day for Men 19-50 years
Fiber	131% 49.6g	0% 0g	38g per day for Men 19-50 years
Protein	150% 84g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	185% 222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	107% 1068mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	184% 14.7mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	5.35% 0.12mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	263% 3941mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	6.8% 252g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Commercial Italian Salad Dressing:

• Almonds have 10.3 times more Vitamin B1, more Vitamin B2, 27.6 times more Vitamin B3, more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B9 and 11.7 times more Vitamin E than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains more Vitamin K than Almonds.
• Both Almonds as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Commercial Italian Salad Dressing:

• Almonds have 20.7 times more Calcium, 54.3 times more Copper, 14.3 times more Iron, 54 times more Magnesium, 70.3 times more Manganese, 32.1 times more Phosphorus, 8.7 times more Potassium, 2.1 times more Selenium and 44.6 times more Zinc than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 993 times more Sodium and 14.4 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.4 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6, 1.8 times more Carbohydrate, more Fiber and 51.6 times more Protein than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 496.3 times more Omega 3, 2.5 times more Sugars and 52.9 times more Fructose than Almonds.
• Both Almonds as well as Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.