Comparing Nutrients in 1 kilogram Commercial French Salad Dressing VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Almonds	14%	72%	14%

Macro Nutrients

	Commercial French Salad Dressing	Almonds	Recommended Dietary Allowance
Energy	144% 4190kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	403% 391g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	190% 61g	119% 38g	32g per day for Men 19-50 years
Omega 3	1800% 29g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1179% 200g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	166% 216g	130g per day for Men 19-50 years
Sugars	240% 174g	60% 43.5g	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	85% 61.5g	1.5% 1.1g	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	% 65.6g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 40g	% 39.5g	g per day for Men 19-50 years
Fiber	63% 24g	329% 125g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Almonds	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	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	333% 50mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1012% 1214μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Almonds	Recommended Dietary Allowance
Calcium	27% 270mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	1146% 10.3mg	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	40% 3.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.7% 250mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	441% 6610mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	284% 31mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial French Salad Dressing vs Almonds:

• Commercial French Salad Dressing has more Vitamin A, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B1, 18.1 times more Vitamin B2, 15.5 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin B9 and 5.1 times more Vitamin E than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Almonds have insufficient amounts of Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial French Salad Dressing vs Almonds:

• Commercial French Salad Dressing has 661 times more Sodium and 8.9 times more Water than Almonds.
• While Almonds contain 10 times more Calcium, 51.6 times more Copper, 11.6 times more Iron, 38.6 times more Magnesium, 57.3 times more Manganese, 19.2 times more Phosphorus, 6.8 times more Potassium, more Selenium and 26 times more Zinc than Commercial French Salad Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Commercial French Salad Dressing has 1.6 times more Saturated Fat, 960 times more Omega 3, 1.6 times more Omega 6, 4 times more Sugars and 55.9 times more Fructose than Almonds.
• While Almonds contain 1.4 times more Energy, 1.3 times more Fat, 5.2 times more Fiber and 24.3 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Commercial French Salad Dressing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.