Comparing Nutrients in 500 calories Commercial Italian Salad Dressing VS Blanched Almonds

Weight per 500 calories

• Commercial Italian Salad Dressing: 208g
• Blanched Almonds: 84.7g

Blanched Almonds have 2.5 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Commercial Italian Salad Dressing	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.14g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	194% 3.1g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	61.6% 10.5g	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	12% 16g	130g per day for Men 19-50 years
Sugars	31% 22.4g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 3.78g	g per day for Men 19-50 years
Fiber	0% 0g	22% 8.4g	38g per day for Men 19-50 years
Protein	1.53% 0.85g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Blanched 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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	7.5% 0.097mg	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	0% 0μg	10.4% 41.5μg	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	134% 20mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	97% 0.87mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.065mg	67.6% 1.56mg	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	4.46% 31.3mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	138% 2069mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	1.33% 0.15mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Commercial Italian Salad Dressing has 1.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Vitamin B1, more Vitamin B2, 10.9 times more Vitamin B3, more Vitamin B5, more Vitamin B9 and 4.4 times more Vitamin E than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Blanched 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 Blanched Almonds:

• Commercial Italian Salad Dressing has 1.5 times more Selenium and 128.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 7.4 times more Calcium, 22 times more Copper, 5.1 times more Iron, 21.8 times more Magnesium, 24.1 times more Manganese, 13 times more Phosphorus, 3.2 times more Potassium and 17.3 times more Zinc than Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Commercial Italian Salad Dressing has 1.8 times more Saturated Fat, 915.1 times more Omega 3, 1.8 times more Omega 6, 1.6 times more Carbohydrate, 5.7 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain more Fiber and 21.2 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Blanched Almonds have similar amounts of Energy and Fat per 500 kcal.
• Both Commercial Italian Salad Dressing as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.