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

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing no Salt	1%	86%	13%
Almonds	14%	72%	14%

Macro Nutrients

	Commercial French Salad Dressing no Salt	Almonds	Recommended Dietary Allowance
Energy	22.4% 651kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	65.5% 63.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	242% 3.88g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	31% 22.6g	8.5% 6.17g	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	10.5% 7.6g	0.22% 0.16g	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	% 9.5g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 5.6g	g per day for Men 19-50 years
Fiber	0% 0g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing no Salt	Almonds	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.67% 0.27mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	15.6% 62.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39% 5.84mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 172μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing no Salt	Almonds	Recommended Dietary Allowance
Calcium	3.4% 34mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	162% 1.46mg	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	14% 1.13mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.85% 27mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Commercial French Salad Dressing no Salt has more Vitamin A and more Vitamin K than Almonds.
• While Almonds contain 10.8 times more Vitamin B1, 21.5 times more Vitamin B2, 19.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 6.2 times more Vitamin E than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 5 oz.

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

• Almonds contain 11.2 times more Calcium, more Copper, 4.6 times more Iron, 54 times more Magnesium, 103.8 times more Manganese, 25.3 times more Phosphorus, 10.9 times more Potassium, more Selenium and 10.8 times more Zinc than Commercial French Salad Dressing no Salt.

Comparison of macro-nutrients per 5 ounces:

• Commercial French Salad Dressing no Salt has 1.5 times more Saturated Fat, 912.3 times more Omega 3, 1.5 times more Omega 6, 3.7 times more Sugars and 48.7 times more Fructose than Almonds.
• While Almonds contain 1.3 times more Energy, 1.4 times more Carbohydrate, more Fiber and 27.5 times more Protein than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt and Almonds have similar amounts of Fat per 5 oz.
• Both Commercial French Salad Dressing no Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.