Comparing Nutrients in 500 calories Reduced Fat French Salad Dressing no Salt VS Almonds

Weight per 500 calories

• Reduced Fat French Salad Dressing no Salt: 215g
• Almonds: 86.4g

Almonds have 2.5 times more energy per unit of mass than Reduced Fat French Salad Dressing Without Salt , which is very high in comparison to other foods. Reduced Fat French Salad Dressing no Salt having above average energy density.

Which food has more nutrients per 500 calories - Reduced Fat French Salad Dressing no Salt or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat French Salad Dressing no Salt	1%	50%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Reduced Fat French Salad Dressing no Salt	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.8% 29g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	7.37% 2.36g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.3g	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	48.3% 63g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	84.2% 61g	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	37% 27g	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	% 33.7g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.4g	g per day for Men 19-50 years
Fiber	6.2% 2.36g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	2.22% 1.24g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat French Salad Dressing no Salt	Almonds	Recommended Dietary Allowance
Vitamin A	6.44% 58μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.26% 1mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.056mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	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	1.07% 4.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat French Salad Dressing no Salt	Almonds	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	23.3% 1.87mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	4.9% 34.3mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	6.24% 3.43μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.4mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.15% 116g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Reduced Fat French Salad Dressing no Salt vs Almonds:

• Reduced Fat French Salad Dressing Without Salt has more Vitamin A and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B1, 8.8 times more Vitamin B2, 3.1 times more Vitamin B3, 7.3 times more Vitamin B5, 8.9 times more Vitamin B9 and 3.6 times more Vitamin E than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt and Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Reduced Fat French Salad Dressing Without Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Reduced Fat French Salad Dressing no Salt vs Almonds:

• Almonds contain 9.8 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 13.6 times more Magnesium, 8 times more Manganese, 12.1 times more Phosphorus, 2.8 times more Potassium and 6.3 times more Zinc than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt and Almonds have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Reduced Fat French Salad Dressing Without Salt has 969.1 times more Omega 3, 3.4 times more Carbohydrate, 16.3 times more Sugars and 282.4 times more Fructose than Almonds.
• While Almonds contain 1.5 times more Fat, 1.4 times more Saturated Fat, 1.3 times more Omega 6, 4.6 times more Fiber and 14.7 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt and Almonds have similar amounts of Energy per 500 kcal.
• Both Reduced Fat French Salad Dressing Without Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.