Comparing Nutrients in 1 pound Almonds VS Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	91% 2626kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	41.8% 13.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	247% 42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	42.3% 55g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	67.4% 49g	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	36.4% 26.4g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 18g	% 2.4g	g per day for Men 19-50 years
Fiber	149% 56.7g	0% 0g	38g per day for Men 19-50 years
Protein	171% 96g	3.32% 1.86g	56g per day for Men 19-50 years

Vitamins

	Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	22.3% 0.29mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2% 1.8mg	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	66.2% 9.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	122% 1220mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	9.58% 0.086mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	6.1% 0.14mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	300% 4504mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.54% 20g	7.77% 288g	3700g per day for Men 19-50 years

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

• Almonds have 10.3 times more Vitamin B1, more Vitamin B2, 27.6 times more Vitamin B3, more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B9 and 11.7 times more Vitamin E than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains more Vitamin K than Almonds.
• Both Almonds as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Almonds have 20.7 times more Calcium, 54.3 times more Copper, 14.3 times more Iron, 54 times more Magnesium, 70.3 times more Manganese, 32.1 times more Phosphorus, 8.7 times more Potassium, 2.1 times more Selenium and 44.6 times more Zinc than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 993 times more Sodium and 14.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.4 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6, 1.8 times more Carbohydrate, more Fiber and 51.6 times more Protein than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 496.3 times more Omega 3, 2.5 times more Sugars and 52.9 times more Fructose than Almonds.
• Both Almonds as well as Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.