Comparing Nutrients in 1 pound Almonds VS Commercial French Salad Dressing

Macros Ratio

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

Macro Nutrients

	Almonds	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	91% 2626kcal	65.5% 1901kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	183% 177g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	86.4% 27.6g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	816% 13g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	535% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	65.6% 85.2g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	109% 79g	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	0.69% 0.5g	38.5% 28g	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	% 0.77g	% 29.8g	g per day for Men 19-50 years
Sucrose	% 18g	% 18g	g per day for Men 19-50 years
Fiber	149% 56.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	171% 96g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Almonds	Commercial French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	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	775% 116mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	459% 551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	122% 1220mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	10% 0.091mg	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	210% 17mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	7.5% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.54% 20g	4.82% 178g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Commercial French Salad Dressing contains more Vitamin A, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Commercial French Salad Dressing have insufficient amounts of Vitamin C and Vitamin D in 1 lb.

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

• Almonds have 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.
• While Commercial French Salad Dressing contains 661 times more Sodium and 8.9 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Commercial French Salad Dressing contains 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.
• Both Almonds and Commercial French Salad Dressing have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.