Comparing Nutrients in 5 ounces Almonds VS Reduced Fat French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Almonds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	28.3% 821kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	32% 5.47g	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	32% 41.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	55.6% 40.3g	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	24.4% 17.7g	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	% 22.3g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	53.5% 30g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Almonds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	0.74% 0.037mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	6% 0.078mg	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	0.71% 2.83μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	38% 381mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	25% 0.23mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	6.78% 0.16mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4.46% 152mg	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	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.08% 77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Reduced Fat French Salad Dressing no Salt:

• Almonds have 8.5 times more Vitamin B1, 21.9 times more Vitamin B2, 7.7 times more Vitamin B3, 18.1 times more Vitamin B5, 2.5 times more Vitamin B6, 22 times more Vitamin B9 and 9 times more Vitamin E than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains more Vitamin A and more Vitamin K than Almonds.
• Both Almonds as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Reduced Fat French Salad Dressing no Salt:

• Almonds have 24.5 times more Calcium, 6.4 times more Copper, 4.3 times more Iron, 33.8 times more Magnesium, 19.8 times more Manganese, 30.1 times more Phosphorus, 6.9 times more Potassium, 2.6 times more Selenium and 15.6 times more Zinc than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 30 times more Sodium and 12.3 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.5 times more Energy, 3.7 times more Fat, 3.5 times more Saturated Fat, 3.2 times more Omega 6, 11.4 times more Fiber and 36.5 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 390 times more Omega 3, 1.4 times more Carbohydrate, 6.5 times more Sugars and 113.6 times more Fructose than Almonds.
• Both Almonds as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.