Comparing Nutrients in 500 calories Reduced Fat French Salad Dressing VS Roasted Almonds

Weight per 500 calories

• Reduced Fat French Salad Dressing: 225g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.7 times more energy per unit of mass than Reduced Fat French Salad Dressing, which is very high in comparison to other foods. Reduced Fat French Salad Dressing having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat French Salad Dressing	1%	45%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Reduced Fat French Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	5.93% 1.9g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	126% 2g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	52.4% 38g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	24% 9.1g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat French Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.76% 61μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.57% 1.05mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.53% 0.12mg	8.75% 0.11mg	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	1.13% 4.5μg	11.5% 46μg	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	12% 11mg	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	15% 2.25mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.4% 40μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat French Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.48% 24.8mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40.8μg	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	20.6% 1.64mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	81% 1.87mg	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	5.15% 36mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	126% 1887mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.054% 2g	3700g per day for Men 19-50 years

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

• Reduced Fat French Salad Dressing has more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.5 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B5, 10.2 times more Vitamin B9 and 8.9 times more Vitamin E than Reduced Fat French Salad Dressing.
• Both Reduced Fat French Salad Dressing and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Reduced Fat French Salad Dressing as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Reduced Fat French Salad Dressing has 2.2 times more Selenium and 752.4 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9 times more Calcium, 2.5 times more Copper, 1.9 times more Iron, 12.9 times more Magnesium, 7.5 times more Manganese, 10.9 times more Phosphorus, 2.5 times more Potassium and 6.1 times more Zinc than Reduced Fat French Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Reduced Fat French Salad Dressing has 241.4 times more Omega 3, 4 times more Carbohydrate and 9.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Fat, 1.8 times more Saturated Fat, 1.6 times more Omega 6, 2.7 times more Fiber and 13.4 times more Protein than Reduced Fat French Salad Dressing.
• Both Reduced Fat French Salad Dressing and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Reduced Fat French Salad Dressing as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.