Comparing Nutrients in 1 kilogram Reduced Fat Commercial Italian Salad Dressing VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Blanched Almonds	Recommended Dietary Allowance
Energy	35% 1020kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	69% 66.8g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	26% 8.33g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	286% 4.6g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	144% 187g	130g per day for Men 19-50 years
Sugars	126% 92g	64% 46.3g	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	69.7% 50.5g	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	% 35.4g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 44.6g	g per day for Men 19-50 years
Fiber	0% 0g	261% 99g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	88.5% 1.15mg	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	7.5% 30μg	123% 490μg	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	285% 42.8mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Blanched Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	1141% 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	31.3% 2.5mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	798% 18.4mg	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	17% 120mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	594% 8910mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	21.7% 801g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Reduced Fat Commercial Italian Salad Dressing vs Blanched Almonds:

• Reduced Fat Commercial Italian Salad Dressing has more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 15.9 times more Vitamin B1, 88.9 times more Vitamin B2, 37.2 times more Vitamin B3, more Vitamin B5, 2.1 times more Vitamin B6, 16.3 times more Vitamin B9 and 5.5 times more Vitamin E than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Reduced Fat Commercial Italian Salad Dressing vs Blanched Almonds:

• Reduced Fat Commercial Italian Salad Dressing has 46.9 times more Sodium and 17.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 15.7 times more Calcium, 54.1 times more Copper, 13.1 times more Iron, 67 times more Magnesium, 63.3 times more Manganese, 40.1 times more Phosphorus, 7.3 times more Potassium, 2 times more Selenium and 49.5 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Reduced Fat Commercial Italian Salad Dressing has 114.5 times more Omega 3, 2 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 5.8 times more Energy, 7.9 times more Fat, 4.7 times more Saturated Fat, 4.5 times more Omega 6, 1.9 times more Carbohydrate, more Fiber and 54.9 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.