Comparing Nutrients in 5 ounces Almonds VS No Cholesterol Mayonnaise Dressing

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
No Cholesterol Mayonnaise Dressing	0%	100%	0%

Macro Nutrients

	Almonds	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Energy	28.3% 821kcal	33.6% 975kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	47.8% 15.3g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	440% 7.04g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	338% 57.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	0.33% 0.43g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.59% 0.43g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	0% 0g	38g per day for Men 19-50 years
Protein	53.5% 30g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	0.089% 0.014mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	0% 0μg	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	242% 36.3mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	38% 381mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	0% 0mg	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	65.7% 5.26mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.83% 30.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs No Cholesterol Mayonnaise Dressing:

• Almonds have 20.5 times more Vitamin B1, 19 times more Vitamin B2, 361.8 times more Vitamin B3, 13.7 times more Vitamin B6, more Vitamin B9 and 2.2 times more Vitamin E than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains more Vitamin K than Almonds.
• Both Almonds as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs No Cholesterol Mayonnaise Dressing:

• Almonds have 38.4 times more Calcium, more Copper, 16.1 times more Iron, 270 times more Magnesium, 19.2 times more Phosphorus, 52.4 times more Potassium, 2.6 times more Selenium and 24 times more Zinc than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 486 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 71.8 times more Carbohydrate, 14.5 times more Sugars, more Fiber and more Protein than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 1.6 times more Fat, 2.8 times more Saturated Fat, 1656.7 times more Omega 3 and 3.3 times more Omega 6 than Almonds.
• Both Almonds and No Cholesterol Mayonnaise Dressing have similar amounts of Energy per 5 oz.
• Both Almonds as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.