Comparing Nutrients in 500 calories Blanched Almonds VS Fat-free French Salad Dressing

Weight per 500 calories

• Blanched Almonds: 84.7g
• Fat-free French Salad Dressing: 379g

Blanched Almonds have 4.5 times more energy per 100g than Fat-free French Salad Dressing. It has very high energy density when compared to other foods. Fat-free French Salad Dressing having average energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Fat-free French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Blanched Almonds	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	4.26% 0.068g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	94% 122g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	86% 62.3g	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% 0g	26.4% 19g	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	% 0.025g	% 17.7g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 21g	g per day for Men 19-50 years
Fiber	22% 8.4g	22% 8.33g	38g per day for Men 19-50 years
Protein	32.4% 18g	1.35% 0.76g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	7.58% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	2.65% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	0.15% 0.008mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	0% 0mg	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	10.4% 41.5μg	13.3% 53μg	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% 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	134% 20mg	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	20% 200mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	51% 0.46mg	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	34.7% 2.78mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	2.7% 11.4mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	3.95% 0.091mg	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	58.2% 408mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	9.36% 318mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	13.8% 7.58μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	215% 3231mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	3.44% 0.38mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	6.66% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Fat-free French Salad Dressing:

• Blanched Almonds have 3.9 times more Vitamin B1, 6.1 times more Vitamin B2, 7 times more Vitamin B3, 35.1 times more Vitamin B5, more Vitamin B6 and 265.7 times more Vitamin E than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 1.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Fat-free French Salad Dressing:

• Blanched Almonds have 10.6 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 20 times more Magnesium, 17.1 times more Manganese, more Phosphorus, 1.8 times more Potassium and 6.6 times more Zinc than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 2.8 times more Selenium, 200.7 times more Sodium and 64.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 43.5 times more Fat, 23.9 times more Saturated Fat, 65.9 times more Omega 6 and 23.9 times more Protein than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 7.7 times more Carbohydrate, 15.9 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Fat-free French Salad Dressing have similar amounts of Energy and Fiber per 500 kcal.
• Both Blanched Almonds as well as Fat-free French Salad Dressing have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.