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

Weight per 500 calories

• Reduced Fat Commercial Italian Salad Dressing: 490g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 5.9 times more energy per unit of mass than Reduced Fat Commercial Italian Salad Dressing, which is very high in comparison to other foods. Reduced Fat Commercial Italian Salad Dressing having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.8% 32.7g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	140% 2.25g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	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	37.7% 49g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	62% 45g	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	34% 24.8g	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	% 17.4g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 3.97g	g per day for Men 19-50 years
Fiber	0% 0g	24% 9.1g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	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	20.7% 0.27mg	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	3.68% 14.7μg	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	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	140% 21mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	102% 0.92mg	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	15.3% 1.23mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.67% 19.6mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	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	8.4% 59mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.84μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	291% 4368mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.054% 2g	3700g per day for Men 19-50 years

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

• Reduced Fat Commercial Italian Salad Dressing has 2.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 25.5 times more Vitamin B2, 6.6 times more Vitamin B3, more Vitamin B5 and 3.1 times more Vitamin B9 than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin E per 500 kcal.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Reduced Fat Commercial Italian Salad Dressing has 4.7 times more Selenium, 1741.2 times more Sodium and 194.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Calcium, 9.9 times more Copper, 2.5 times more Iron, 11.9 times more Magnesium, 13.1 times more Manganese, 6.7 times more Phosphorus, 1.4 times more Potassium and 9.4 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Reduced Fat Commercial Italian Salad Dressing has 268.5 times more Omega 3, 1.3 times more Omega 6, 2.8 times more Carbohydrate, 11 times more Sugars and 2960.7 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Fat, more Fiber and 9.2 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.