Comparing Nutrients in 300 calories Almonds VS Light Mayonnaise-type Salad Dressing

Weight per 300 calories

• Almonds: 51.8g
• Light Mayonnaise-type Salad Dressing: 190g

Almonds have 3.7 times more energy per 100g than Light Mayonnaise-type Salad Dressing. It has very high energy density when compared to other foods. Light Mayonnaise-type Salad Dressing having above average energy density.

Which food has more nutrients per 300 calories - Almonds or Light Mayonnaise-type Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Almonds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	78.2% 1.25g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	55.5% 9.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	24% 31g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	17.5% 12.7g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	0% 0g	38g per day for Men 19-50 years
Protein	19.6% 11g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Almonds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.42% 3.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0.047% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	2.85% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.16% 0.076μg	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	88.5% 13.3mg	9.1% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Calcium	14% 139mg	0.95% 9.5mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	3.16% 0.028mg	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	24% 1.92mg	2.85% 0.23mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	0.9% 3.8mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	3.53% 24.7mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	2% 68.4mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	105% 1582mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Light Mayonnaise-type Salad Dressing:

• Almonds have 5.6 times more Vitamin B1, 10.4 times more Vitamin B2, 246.8 times more Vitamin B3, 4.2 times more Vitamin B6, 2 times more Vitamin B9 and 9.7 times more Vitamin E than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Light Mayonnaise-type Salad Dressing:

• Almonds have 14.7 times more Calcium, 18.8 times more Copper, 8.4 times more Iron, 36.8 times more Magnesium, 10.1 times more Phosphorus, 5.6 times more Potassium, 2.8 times more Selenium and 12.2 times more Zinc than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 3052.6 times more Sodium and 59.2 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 1.4 times more Fat, more Fiber and 8.9 times more Protein than Light Mayonnaise-type Salad Dressing.
• While Light Mayonnaise-type Salad Dressing contains 1.4 times more Saturated Fat, 805 times more Omega 3, 1.5 times more Omega 6, 2.8 times more Carbohydrate and 5.6 times more Sugars than Almonds.
• Both Almonds and Light Mayonnaise-type Salad Dressing have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.