Comparing Nutrients in 300 calories Roasted Almonds VS Commercial Italian Salad Dressing

Weight per 300 calories

• Roasted Almonds: 50.2g
• Commercial Italian Salad Dressing: 125g

Roasted Almonds have 2.5 times more energy per 100g than Commercial Italian Salad Dressing. It has very high energy density when compared to other foods. Commercial Italian Salad Dressing having above average energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Commercial Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Roasted Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	27.2% 26.4g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	11.7% 15g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	18.6% 13.5g	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	0.007% 0.005g	10% 7.28g	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	% 0.005g	% 5.54g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.66g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	0% 0g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	0.92% 0.51g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	1.02% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	6.15% 0.08mg	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	6.9% 27.6μg	0% 0μg	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	0.56% 0.5mg	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	80% 12mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	13.4% 134mg	1.63% 16.3mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	2.64% 0.024mg	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	23.4% 1.87mg	4.06% 0.33mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	1.5% 6.25mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	1.7% 0.039mg	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	33.8% 236mg	2.68% 18.8mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	82.8% 1241mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	0.8% 0.088mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	2.14% 79.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Commercial Italian Salad Dressing:

• Dry Roasted Almonds have 1.5 times more Vitamin B1, more Vitamin B2, 11.1 times more Vitamin B3, more Vitamin B5, more Vitamin B9 and 4.4 times more Vitamin E than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Commercial Italian Salad Dressing have similar amounts of Vitamin B6 per 300 kcal.
• Both Dry Roasted Almonds as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Commercial Italian Salad Dressing:

• Dry Roasted Almonds have 8.3 times more Calcium, 23.2 times more Copper, 5.8 times more Iron, 22.4 times more Magnesium, 28.9 times more Manganese, 12.6 times more Phosphorus, 3.4 times more Potassium and 19 times more Zinc than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 2.5 times more Selenium and 824.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have more Fiber and 20.5 times more Protein than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 1.8 times more Saturated Fat, 371 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Carbohydrate, 5.5 times more Sugars and 1450.2 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Commercial Italian Salad Dressing have similar amounts of Energy and Fat per 300 kcal.
• Both Dry Roasted Almonds as well as Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.