Comparing Nutrients in 500 calories Oil Roasted Almonds VS Commercial Italian Salad Dressing

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Commercial Italian Salad Dressing: 208g

Oil 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.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Commercial Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Oil Roasted Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	19% 6.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	194% 3.1g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	19.4% 25.3g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	31% 22.4g	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	16.7% 12g	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	% 0.033g	% 9.23g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 1.1g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	0% 0g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	1.53% 0.85g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.46% 4.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	10.3% 0.13mg	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	5.56% 22.2μg	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	0.93% 0.83mg	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	143% 21.4mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	97% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	24% 240mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	4.4% 0.04mg	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	38% 3.03mg	6.77% 0.54mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	2.5% 10.4mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	2.8% 0.065mg	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	55% 384mg	4.46% 31.3mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	138% 2069mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	1.33% 0.15mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	3.57% 132g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Commercial Italian Salad Dressing Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Commercial Italian Salad Dressing?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Commercial Italian Salad Dressing:

• 500 calories of Oil Roasted Almonds have more Vitamin B2, 11.1 times more Vitamin B3 and 4.7 times more Vitamin E than Commercial Italian Salad Dressing.
• While 500 kcal of Commercial Italian Salad Dressing contain 1.4 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B6 and Vitamin K
• 500 calories of Commercial Italian Salad Dressing have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Oil Roasted Almonds as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Commercial Italian Salad Dressing:

• 500 calories of Oil Roasted Almonds have 8.9 times more Calcium, 19.9 times more Copper, 5.6 times more Iron, 21.7 times more Magnesium, 31.4 times more Manganese, 12.3 times more Phosphorus, 3.3 times more Potassium and 17.3 times more Zinc than Commercial Italian Salad Dressing.
• While 500 kcal of Commercial Italian Salad Dressing contain 2511.5 times more Sodium than Oil Roasted Almonds.
• 500 calories of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Oil Roasted Almonds as well as Commercial Italian Salad Dressing lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have more Fiber and 20.5 times more Protein than Commercial Italian Salad Dressing.
• While 500 kcal of Commercial Italian Salad Dressing contain 1.8 times more Saturated Fat, more Omega 3, 1.7 times more Omega 6, 1.7 times more Carbohydrate, 6 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Commercial Italian Salad Dressing offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein