Comparing Nutrients in 1 pound Russian Salad Dressing VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Russian Salad Dressing	1%	64%	35%
Almonds	14%	72%	14%

Macro Nutrients

	Russian Salad Dressing	Almonds	Recommended Dietary Allowance
Energy	55.5% 1610kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	122% 119g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	494% 7.9g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	349% 59.4g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	75% 98g	130g per day for Men 19-50 years
Sugars	111% 80g	27.2% 19.7g	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	NA	0.69% 0.5g	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	149% 56.7g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Russian Salad Dressing	Almonds	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	50% 200μg	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	30.2% 27.2mg	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	100% 15mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	203% 244μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russian Salad Dressing	Almonds	Recommended Dietary Allowance
Calcium	5.9% 59mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	520% 4.68mg	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	34% 2.72mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	343% 5139mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	129% 14mg	11mg per day for Men 19-50 years
Water	4.72% 175g	0.54% 20g	3700g per day for Men 19-50 years

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

• Russian Salad Dressing has more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.1 times more Vitamin B1, 24.7 times more Vitamin B2, 6.1 times more Vitamin B3, 1.4 times more Vitamin B6, 8.8 times more Vitamin B9 and 7.7 times more Vitamin E than Russian Salad Dressing.
• Both Russian Salad Dressing and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Russian Salad Dressing as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Russian Salad Dressing has 1133 times more Sodium and 8.7 times more Water than Almonds.
• While Almonds contain 20.7 times more Calcium, 17.8 times more Copper, 6.2 times more Iron, 27 times more Magnesium, 34.6 times more Manganese, 24.1 times more Phosphorus, 4.2 times more Potassium, 2.6 times more Selenium and 14.2 times more Zinc than Russian Salad Dressing.

Comparison of macro-nutrients per 1 pound:

• Russian Salad Dressing has 580.3 times more Omega 3, 1.5 times more Carbohydrate and 4.1 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 1.9 times more Fat, 1.6 times more Saturated Fat, 17.9 times more Fiber and 30.7 times more Protein than Russian Salad Dressing.
• Both Russian Salad Dressing and Almonds have similar amounts of Omega 6 per 1 lb.
• Both Russian Salad Dressing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.