Comparing Nutrients in 300 calories Spray-style Salad Dressing VS Oil Roasted Almonds

Weight per 300 calories

• Spray-style Salad Dressing: 182g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 3.7 times more energy per unit of mass than Assorted Flavors Spray-style Salad Dressing, which is very high in comparison to other foods. Spray-style Salad Dressing having above average energy density.

Which food has more nutrients per 300 calories - Spray-style Salad Dressing or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Spray-style Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	9.34% 3g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	36% 26g	3.1% 2.25g	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% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	1.44% 0.55g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	0.52% 0.29g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.5% 0.058mg	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	NA	3.34% 13.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.4% 1.27mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.1% 11mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	NA	52.4% 0.47mg	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	4.1% 0.33mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	NA	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.2mg	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	NA	33% 230mg	700mg per day for Men 19-50 years
Potassium	NA	10% 345mg	3400mg per day for Men 19-50 years
Selenium	NA	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	NA	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Spray-style Salad Dressing vs Oil Roasted Almonds:

Both Assorted Flavors Spray-style Salad Dressing and Oil Roasted Almonds have similar amounts of vitamins per 300 kcal
• Both Assorted Flavors Spray-style Salad Dressing as well as Oil Roasted Almonds have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Spray-style Salad Dressing vs Oil Roasted Almonds:

• Assorted Flavors Spray-style Salad Dressing have 4054 times more Sodium and 93.3 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13.2 times more Calcium and 5.6 times more Iron than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Assorted Flavors Spray-style Salad Dressing have 1.4 times more Saturated Fat, 3.5 times more Carbohydrate and 11.6 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Fat, 9.5 times more Fiber and 36.1 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Assorted Flavors Spray-style Salad Dressing as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.