Comparing Nutrients in 500 calories Commercial Italian Salad Dressing VS Almonds

Weight per 500 calories

• Commercial Italian Salad Dressing: 208g
• Almonds: 86.4g

Almonds have 2.4 times more energy per unit of mass than Commercial Italian Salad Dressing, which is very high in comparison to other foods. Commercial Italian Salad Dressing having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Almonds	14%	72%	14%

Macro Nutrients

	Commercial Italian Salad Dressing	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	19% 6.14g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	194% 3.1g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	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	19.4% 25.3g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	31% 22.4g	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	16.7% 12g	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	% 9.23g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 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	1.53% 0.85g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Almonds	Recommended Dietary Allowance
Vitamin A	0.46% 4.17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	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	1.7% 0.27mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	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	0% 0μg	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	0.93% 0.83mg	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	30.4% 4.56mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 117μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	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	6.77% 0.54mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.4mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.065mg	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	4.46% 31.3mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	138% 2069mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	1.33% 0.15mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Commercial Italian Salad Dressing has more Vitamin K than Almonds.
• While Almonds contain 4.2 times more Vitamin B1, more Vitamin B2, 11.4 times more Vitamin B3, more Vitamin B5, more Vitamin B9 and 4.9 times more Vitamin E than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Commercial Italian 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 Commercial Italian Salad Dressing vs Almonds:

• Commercial Italian Salad Dressing has 2395.6 times more Sodium than Almonds.
• While Almonds contain 8.6 times more Calcium, 22.5 times more Copper, 5.9 times more Iron, 22.4 times more Magnesium, 29.1 times more Manganese, 13.3 times more Phosphorus, 3.6 times more Potassium and 18.5 times more Zinc than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Almonds have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Commercial Italian Salad Dressing has 1.9 times more Saturated Fat, 1197.4 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Carbohydrate, 6 times more Sugars and 127.6 times more Fructose than Almonds.
• While Almonds contain more Fiber and 21.4 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Almonds have similar amounts of Energy and Fat per 500 kcal.
• Both Commercial Italian Salad Dressing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.