Comparing Nutrients in 14 ounces Blanched Almonds VS Vinegar and Oil Home Recipe Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Vinegar and Oil Home Recipe Salad Dressing	0%	98%	2%

Macro Nutrients

	Blanched Almonds	Vinegar and Oil Home Recipe Salad Dressing	Recommended Dietary Allowance
Energy	80.7% 2342kcal	61.4% 1782kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	113% 36g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	347% 5.56g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	530% 90g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	7.63% 9.92g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	13.7% 9.92g	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% 0g	NA	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	0% 0g	38g per day for Men 19-50 years
Protein	152% 85g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Vinegar and Oil Home Recipe Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	0% 0mg	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	628% 94mg	122% 18.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	327% 392μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Vinegar and Oil Home Recipe Salad Dressing	Recommended Dietary Allowance
Calcium	94% 937mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	0% 0mg	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	163% 13mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	0.93% 31.8mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.48% 18g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Vinegar and Oil Home Recipe Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Vinegar and Oil Home Recipe Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Vinegar and Oil Home Recipe Salad Dressing:

• 14 ounces of Blanched Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 5.2 times more Vitamin E than Vinegar and Oil Home Recipe Salad Dressing.
• While 14 oz of Vinegar and Oil Home Recipe Salad Dressing contain more Vitamin K than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• 14 ounces of Vinegar and Oil Home Recipe Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Blanched Almonds as well as Vinegar and Oil Home Recipe Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Vinegar and Oil Home Recipe Salad Dressing:

• 14 ounces of Blanched Almonds have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, 82.4 times more Potassium, 2 times more Selenium and more Zinc than Vinegar and Oil Home Recipe Salad Dressing.
• 14 ounces of Vinegar and Oil Home Recipe Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.3 times more Energy, 7.5 times more Carbohydrate, 1.9 times more Sugars, more Fiber and more Protein than Vinegar and Oil Home Recipe Salad Dressing.
• While 14 oz of Vinegar and Oil Home Recipe Salad Dressing contain 2.3 times more Saturated Fat, 350 times more Omega 3 and 1.8 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Vinegar and Oil Home Recipe Salad Dressing offer comparable quantities of Fat per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 14 ounces of Vinegar and Oil Home Recipe Salad Dressing provide inadequate amounts of Carbohydrate, Fiber and Protein