Comparing Nutrients in 14 ounces Fat-free French Salad Dressing VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Fat-free French Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Energy	18% 524kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	64% 83.4g	130g per day for Men 19-50 years
Sugars	90% 65.3g	26.6% 19.3g	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	27.6% 20g	0.055% 0.04g	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	% 18.6g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 22g	% 19g	g per day for Men 19-50 years
Fiber	23% 8.73g	114% 43.3g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	41.5% 0.54mg	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	14% 55.6μg	54.6% 218μg	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	0.53% 0.079mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	485% 4.36mg	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	28.8% 2.3mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	385% 8.86mg	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	0% 0mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	226% 3385mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	119% 13mg	11mg per day for Men 19-50 years
Water	6.98% 258g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fat-free French Salad Dressing vs Roasted Almonds:

• Dry Roasted Almonds contain 7 times more Vitamin B1, 46 times more Vitamin B2, 32.5 times more Vitamin B3, 160.5 times more Vitamin B5, more Vitamin B6, 3.9 times more Vitamin B9 and 1195 times more Vitamin E than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Fat-free French Salad Dressing vs Roasted Almonds:

• Fat-free French Salad Dressing has 284.3 times more Sodium and 27 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 53.6 times more Calcium, 9.1 times more Copper, 6.4 times more Iron, 93 times more Magnesium, 93 times more Manganese, more Phosphorus, 8.5 times more Potassium and 33.1 times more Zinc than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Dry Roasted Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fat-free French Salad Dressing has 1.8 times more Omega 3, 1.5 times more Carbohydrate, 3.4 times more Sugars and 505 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Energy, 194.6 times more Fat, 110.6 times more Saturated Fat, 308.2 times more Omega 6, 5 times more Fiber and 104.8 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.