Comparing Nutrients in 500 calories Reduced Calorie French Salad Dressing VS Almonds

Weight per 500 calories

• Reduced Calorie French Salad Dressing: 220g
• Almonds: 86.4g

Almonds have 2.6 times more energy per unit of mass than Reduced Calorie French Salad Dressing, which is very high in comparison to other foods. Reduced Calorie French Salad Dressing having above average energy density.

Which food has more nutrients per 500 calories - Reduced Calorie French Salad Dressing or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie French Salad Dressing	1%	52%	47%
Almonds	14%	72%	14%

Macro Nutrients

	Reduced Calorie French Salad Dressing	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	78.7% 57g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	0% 0g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie French Salad Dressing	Almonds	Recommended Dietary Allowance
Vitamin A	2.45% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.15% 0.057mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.1% 4.4μg	9.5% 38μg	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	42% 6.3mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.8% 10.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie French Salad Dressing	Almonds	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	2.45% 0.022mg	99% 0.89mg	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	11% 0.88mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.7% 20mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.4% 31mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	5.1% 174mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.52μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	118% 1771mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Reduced Calorie French Salad Dressing vs Almonds:

• Reduced Calorie French Salad Dressing has more Vitamin K than Almonds.
• While Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, 7.1 times more Vitamin B5, more Vitamin B6, 8.6 times more Vitamin B9 and 3.5 times more Vitamin E than Reduced Calorie French Salad Dressing.
• Both Reduced Calorie French Salad Dressing as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Reduced Calorie French Salad Dressing vs Almonds:

• Reduced Calorie French Salad Dressing has 2050.7 times more Sodium than Almonds.
• While Almonds contain 9.6 times more Calcium, 40.4 times more Copper, 3.6 times more Iron, 11.8 times more Magnesium, 12 times more Manganese, 13.5 times more Phosphorus, 3.6 times more Potassium and 6.8 times more Zinc than Reduced Calorie French Salad Dressing.
• Both Reduced Calorie French Salad Dressing and Almonds have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Reduced Calorie French Salad Dressing has 1.3 times more Saturated Fat, 751.6 times more Omega 3, 1.4 times more Omega 6, 3.2 times more Carbohydrate and 15.2 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Fat, more Fiber and 20.7 times more Protein than Reduced Calorie French Salad Dressing.
• Both Reduced Calorie French Salad Dressing and Almonds have similar amounts of Energy per 500 kcal.
• Both Reduced Calorie French Salad Dressing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.