Comparing Nutrients in 14 ounces Reduced Calorie Italian Salad Dressing VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie Italian Salad Dressing	1%	87%	12%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Reduced Calorie Italian Salad Dressing	Blanched Almonds	Recommended Dietary Allowance
Energy	27.4% 794kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	337% 5.4g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	57% 74g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	25.3% 18.4g	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	NA	0% 0g	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	103% 39.3g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie Italian Salad Dressing	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.079mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	35% 0.46mg	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	2.98% 12μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	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	15.6% 2.34mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie Italian Salad Dressing	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	453% 4.08mg	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	6.45% 0.52mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	317% 7.3mg	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	3.97% 27.8mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	284% 4263mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	7.5% 278g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Reduced Calorie Italian Salad Dressing vs Blanched Almonds:

• Reduced Calorie Italian Salad Dressing has more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 19.1 times more Vitamin B1, 71.1 times more Vitamin B2, 175 times more Vitamin B3, more Vitamin B5, 3.8 times more Vitamin B6, 16.3 times more Vitamin B9 and 40.3 times more Vitamin E than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Reduced Calorie Italian Salad Dressing vs Blanched Almonds:

• Reduced Calorie Italian Salad Dressing has 56.5 times more Sodium and 15.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 39.3 times more Calcium, 205.4 times more Copper, 25.2 times more Iron, 134 times more Magnesium, 91.8 times more Manganese, 68.7 times more Phosphorus, 20 times more Potassium, 2 times more Selenium and 74.3 times more Zinc than Reduced Calorie Italian Salad Dressing.

Comparison of macro-nutrients per 14 ounces:

• Reduced Calorie Italian Salad Dressing has 340 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 3 times more Energy, 2.6 times more Fat, 1.4 times more Saturated Fat, 2.8 times more Carbohydrate, 2.4 times more Sugars, 49.5 times more Fiber and 71.3 times more Protein than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing and Blanched Almonds have similar amounts of Omega 6 per 14 oz.
• Both Reduced Calorie Italian Salad Dressing as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.