Comparing Nutrients in 14 ounces Commercial French Salad Dressing VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Almonds	14%	72%	14%

Macro Nutrients

	Commercial French Salad Dressing	Almonds	Recommended Dietary Allowance
Energy	57.3% 1663kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	160% 155g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	75.6% 24g	47% 15g	32g per day for Men 19-50 years
Omega 3	714% 11.4g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	468% 79.5g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	95% 69g	24% 17.3g	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	33.7% 24.4g	0.6% 0.44g	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	% 26g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 16g	% 15.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	131% 49.6g	38g per day for Men 19-50 years
Protein	6.17% 3.45g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Almonds	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	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	132% 20mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 482μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	455% 4.1mg	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	16% 1.27mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	175% 2623mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	4.2% 156g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Commercial French Salad Dressing has more Vitamin A, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B1, 18.1 times more Vitamin B2, 15.5 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin B9 and 5.1 times more Vitamin E than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Almonds have insufficient amounts of Vitamin C and Vitamin D in 14 oz.

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

• Commercial French Salad Dressing has 661 times more Sodium and 8.9 times more Water than Almonds.
• While Almonds contain 10 times more Calcium, 51.6 times more Copper, 11.6 times more Iron, 38.6 times more Magnesium, 57.3 times more Manganese, 19.2 times more Phosphorus, 6.8 times more Potassium, more Selenium and 26 times more Zinc than Commercial French Salad Dressing.

Comparison of macro-nutrients per 14 ounces:

• Commercial French Salad Dressing has 1.6 times more Saturated Fat, 960 times more Omega 3, 1.6 times more Omega 6, 4 times more Sugars and 55.9 times more Fructose than Almonds.
• While Almonds contain 1.4 times more Energy, 1.3 times more Fat, 5.2 times more Fiber and 24.3 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Commercial French Salad Dressing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.