Comparing Nutrients in 14 ounces Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	1%	0%	99%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Blanched Almonds	Recommended Dietary Allowance
Energy	8.76% 254kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	57% 74g	130g per day for Men 19-50 years
Sugars	37.2% 27g	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	21% 7.94g	103% 39.3g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	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	3.97% 16μg	48.6% 194μg	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	58% 8.7mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	4.96% 0.4mg	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	NA	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	15.3% 107mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	198% 2977mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.77% 325g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing vs Blanched Almonds:

• Blanched Almonds contain 23.9 times more Vitamin B1, more Vitamin B2, 350 times more Vitamin B3, 57.5 times more Vitamin B6, 12.3 times more Vitamin B9 and 10.8 times more Vitamin E than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing as well as Blanched 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 Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing vs Blanched Almonds:

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 39.5 times more Sodium and 18.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 39.3 times more Calcium, 54.1 times more Copper, 32.8 times more Iron, 134 times more Magnesium, 17.8 times more Phosphorus, 13.2 times more Potassium and 42.4 times more Zinc than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing and Blanched Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 1.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 9.2 times more Energy, more Fat, more Saturated Fat, more Omega 6, 5 times more Fiber and 107 times more Protein than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing and Blanched Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.