Comparing Nutrients in 1 pound Almonds VS Reduced Calorie Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Reduced Calorie Italian Salad Dressing	1%	87%	12%

Macro Nutrients

	Almonds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Energy	91% 2626kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	41% 13g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	386% 6.17g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	272% 46.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	12% 8.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	171% 96g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Almonds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	0.57% 0.091mg	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	10.5% 0.14mg	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	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Calcium	122% 1220mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	2.5% 0.023mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	3.94% 0.091mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	325% 4872mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.6% 318g	3700g per day for Men 19-50 years

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

• Almonds have 20.5 times more Vitamin B1, 113.8 times more Vitamin B2, 180.9 times more Vitamin B3, more Vitamin B5, 4.6 times more Vitamin B6, 14.7 times more Vitamin B9 and 43.4 times more Vitamin E than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

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

• Almonds have 44.8 times more Calcium, 206.2 times more Copper, 28.5 times more Iron, 135 times more Magnesium, 109 times more Manganese, 68.7 times more Phosphorus, 22.2 times more Potassium, 2.6 times more Selenium and 78 times more Zinc than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 1074 times more Sodium and 15.9 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.9 times more Energy, 2.5 times more Fat, 1.3 times more Saturated Fat, 1.2 times more Omega 6, 3.2 times more Carbohydrate, 2.2 times more Sugars, 62.5 times more Fiber and 70.5 times more Protein than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 453.3 times more Omega 3 than Almonds.
• Both Almonds as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.