Comparing Nutrients in 500 calories Spray-style Salad Dressing VS Oil Roasted Almonds

Weight per 500 calories

• Spray-style Salad Dressing: 303g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 3.7 times more energy per unit of mass than Assorted Flavors Spray-style Salad Dressing, which is very high in comparison to other foods. Spray-style Salad Dressing having above average energy density.

Which food has more nutrients per 500 calories - Spray-style Salad Dressing or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Spray-style Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	15.6% 4.98g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	59.7% 43.3g	5.17% 3.75g	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% 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	NA	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	0.87% 0.48g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.48% 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	NA	5.56% 22.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.36% 2.12mg	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	NA	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	87.4% 0.79mg	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	6.8% 0.55mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	NA	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	NA	88% 2.03mg	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	NA	55% 384mg	700mg per day for Men 19-50 years
Potassium	NA	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	223% 3339mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	NA	23% 2.53mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Spray-style Salad Dressing vs Oil Roasted Almonds:

Both Assorted Flavors Spray-style Salad Dressing and Oil Roasted Almonds have similar amounts of vitamins per 500 kcal
• Both Assorted Flavors Spray-style Salad Dressing as well as Oil Roasted Almonds have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Spray-style Salad Dressing vs Oil Roasted Almonds:

• Assorted Flavors Spray-style Salad Dressing have 4054 times more Sodium and 93.3 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13.2 times more Calcium and 5.6 times more Iron than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Assorted Flavors Spray-style Salad Dressing have 1.4 times more Saturated Fat, 3.5 times more Carbohydrate and 11.6 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Fat, 9.5 times more Fiber and 36.1 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing and Oil Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Assorted Flavors Spray-style Salad Dressing as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.