Comparing Nutrients in 1 pound Roasted Almonds VS Commercial French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Roasted Almonds	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	94% 2712kcal	65.5% 1901kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	183% 177g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	86.4% 27.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	816% 13g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	535% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	65.6% 85.2g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	% 29.8g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 18g	g per day for Men 19-50 years
Fiber	130% 49.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	170% 95g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	29% 0.35mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	15% 0.2mg	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	62.4% 249μg	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	723% 108mg	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

	Roasted Almonds	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	122% 1216mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	7.5% 0.17mg	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	305% 2136mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.3% 11g	4.82% 178g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 2 times more Vitamin B1, 19 times more Vitamin B2, 15.5 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin B9 and 4.8 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 Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Commercial French Salad Dressing:

• Dry Roasted Almonds have 9.9 times more Calcium, 55 times more Copper, 11.7 times more Iron, 39.9 times more Magnesium, 58.7 times more Manganese, 18.8 times more Phosphorus, 6.6 times more Potassium, more Selenium and 27.6 times more Zinc than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 220.3 times more Sodium and 16.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.4 times more Energy, 1.3 times more Fat, 4.5 times more Fiber and 24.1 times more Protein than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 1.5 times more Saturated Fat, 288 times more Omega 3, 1.5 times more Omega 6, 3.6 times more Sugars and 615 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Commercial French Salad Dressing have similar amounts of Carbohydrate per 1 lb.
• Both Dry Roasted Almonds as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.