Comparing Nutrients in 14 ounces Sesame Salad Dressing VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sesame Salad Dressing	3%	90%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Sesame Salad Dressing	Almonds	Recommended Dietary Allowance
Energy	60.6% 1758kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	185% 179g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	77% 24.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	496% 7.94g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	542% 92g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	NA	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	131% 49.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Sesame Salad Dressing	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	0% 0mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	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	132% 20mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	185% 222μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Salad Dressing	Almonds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	29.8% 2.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	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	21% 147mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	265% 3969mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	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 Sesame Salad Dressing vs Almonds:

• Regular Sesame Seed Salad Dressing has more Vitamin K than Almonds.
• While Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 5.1 times more Vitamin E than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sesame Salad Dressing vs Almonds:

• Regular Sesame Seed Salad Dressing has 1000 times more Sodium and 8.9 times more Water than Almonds.
• While Almonds contain 14.2 times more Calcium, more Copper, 6.2 times more Iron, more Magnesium, 13 times more Phosphorus, 4.7 times more Potassium, 2.6 times more Selenium and 31.2 times more Zinc than Regular Sesame Seed Salad Dressing.

Comparison of macro-nutrients per 14 ounces:

• Regular Sesame Seed Salad Dressing has 1.6 times more Saturated Fat, 666.7 times more Omega 3, 1.9 times more Omega 6 and 1.9 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 2.5 times more Carbohydrate, 12.5 times more Fiber and 6.8 times more Protein than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing and Almonds have similar amounts of Fat per 14 oz.
• Both Regular Sesame Seed Salad Dressing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.