Comparing Nutrients in 1 pound Blanched Almonds VS Reduced Fat French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Blanched Almonds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	92% 2676kcal	36.4% 1057kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	332% 5.3g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	102% 133g	130g per day for Men 19-50 years
Sugars	29% 21g	178% 129g	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% 0g	78.2% 56.7g	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	% 0.14g	% 71.2g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	13% 5g	38g per day for Men 19-50 years
Protein	173% 97g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	2.36% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	19% 0.25mg	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	55.6% 222μg	2.27% 9.07μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	107% 1070mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	80.6% 0.73mg	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	186% 15mg	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	21.7% 0.5mg	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	312% 2182mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Reduced Fat French Salad Dressing no Salt:

• Blanched Almonds have 8 times more Vitamin B1, 13.7 times more Vitamin B2, 7.5 times more Vitamin B3, 12.1 times more Vitamin B5, 2.1 times more Vitamin B6, 24.5 times more Vitamin B9 and 8.3 times more Vitamin E than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains more Vitamin A and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Reduced Fat French Salad Dressing no Salt:

• Blanched Almonds have 21.5 times more Calcium, 6.4 times more Copper, 3.8 times more Iron, 33.5 times more Magnesium, 16.7 times more Manganese, 30.1 times more Phosphorus, 6.2 times more Potassium, 2 times more Selenium and 14.9 times more Zinc than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 1.6 times more Sodium and 12 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 2.5 times more Energy, 3.9 times more Fat, 3.6 times more Saturated Fat, 3.2 times more Omega 6, 9 times more Fiber and 36.9 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 292.5 times more Omega 3, 1.6 times more Carbohydrate, 6.1 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.