Comparing Nutrients in 1 pound Blanched Almonds VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Blanched Almonds	Russian Salad Dressing	Recommended Dietary Allowance
Energy	92% 2676kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	122% 119g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	34% 11g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	494% 7.9g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	349% 59.4g	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	111% 145g	130g per day for Men 19-50 years
Sugars	29% 21g	111% 80g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	173% 97g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	34% 0.44mg	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	5.67% 22.7μg	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	30.2% 27.2mg	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	718% 108mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	203% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	107% 1070mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	29.2% 0.26mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	12.4% 0.29mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	23% 785mg	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	343% 5139mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	4.72% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Russian Salad Dressing:

• Blanched Almonds have 6.6 times more Vitamin B1, 15.5 times more Vitamin B2, 5.9 times more Vitamin B3, 9.8 times more Vitamin B9 and 7.2 times more Vitamin E than Russian Salad Dressing.
• While Russian Salad Dressing contains more Vitamin A, 1.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Russian Salad Dressing have similar amounts of Vitamin B6 per 1 lb.
• Both Blanched Almonds as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Russian Salad Dressing:

• Blanched Almonds have 18.2 times more Calcium, 17.7 times more Copper, 5.5 times more Iron, 26.8 times more Magnesium, 29.1 times more Manganese, 24.1 times more Phosphorus, 3.8 times more Potassium, 2 times more Selenium and 13.5 times more Zinc than Russian Salad Dressing.
• While Russian Salad Dressing contains 59.6 times more Sodium and 8.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.7 times more Energy, 2 times more Fat, 1.7 times more Saturated Fat, 14.1 times more Fiber and 31 times more Protein than Russian Salad Dressing.
• While Russian Salad Dressing contains 435.3 times more Omega 3, 1.7 times more Carbohydrate and 3.8 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Russian Salad Dressing have similar amounts of Omega 6 per 1 lb.
• Both Blanched Almonds as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.