Comparing Nutrients in 1 kilogram Almonds VS Reduced Fat French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Almonds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	200% 5790kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	731% 11.7g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	225% 293g	130g per day for Men 19-50 years
Sugars	60% 43.5g	392% 285g	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	1.5% 1.1g	172% 125g	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	% 1.7g	% 157g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0g	g per day for Men 19-50 years
Fiber	329% 125g	29% 11g	38g per day for Men 19-50 years
Protein	378% 212g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	29% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	5% 20μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	269% 2690mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	178% 1.6mg	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	464% 37mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	48% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	14.7% 543g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Reduced Fat French Salad Dressing no Salt:

• Almonds have 8.5 times more Vitamin B1, 21.9 times more Vitamin B2, 7.7 times more Vitamin B3, 18.1 times more Vitamin B5, 2.5 times more Vitamin B6, 22 times more Vitamin B9 and 9 times more Vitamin E than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains more Vitamin A and more Vitamin K than Almonds.
• Both Almonds as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Reduced Fat French Salad Dressing no Salt:

• Almonds have 24.5 times more Calcium, 6.4 times more Copper, 4.3 times more Iron, 33.8 times more Magnesium, 19.8 times more Manganese, 30.1 times more Phosphorus, 6.9 times more Potassium, 2.6 times more Selenium and 15.6 times more Zinc than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 30 times more Sodium and 12.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2.5 times more Energy, 3.7 times more Fat, 3.5 times more Saturated Fat, 3.2 times more Omega 6, 11.4 times more Fiber and 36.5 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 390 times more Omega 3, 1.4 times more Carbohydrate, 6.5 times more Sugars and 113.6 times more Fructose than Almonds.
• Both Almonds as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.