Comparing Nutrients in 5 ounces Reduced Fat Commercial Italian Salad Dressing VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5% 145kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	9.76% 9.47g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	19.3% 25g	130g per day for Men 19-50 years
Sugars	18% 13g	8.9% 6.45g	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	9.87% 7.16g	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	% 5g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 6.2g	g per day for Men 19-50 years
Fiber	0% 0g	39% 15g	38g per day for Men 19-50 years
Protein	0.99% 0.55g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.83% 0.13mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	13% 0.17mg	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	1.06% 4.25μg	9.57% 38.3μg	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	40.4% 6.07mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	150% 1.35mg	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	4.43% 0.35mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	152% 3.5mg	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	2.43% 17mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	3.75% 128mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	84% 1263mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.07% 114g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Fat Commercial Italian Salad Dressing VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Reduced Fat Commercial Italian Salad Dressing versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Reduced Fat Commercial Italian Salad Dressing vs Oil Roasted Almonds:

• 5 ounces of Reduced Fat Commercial Italian Salad Dressing have more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 7.7 times more Vitamin B1, 97.6 times more Vitamin B2, 39 times more Vitamin B3, more Vitamin B5, 2.1 times more Vitamin B6, 9 times more Vitamin B9 and 6.1 times more Vitamin E than Reduced Fat Commercial Italian Salad Dressing.
• 5 ounces of Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Reduced Fat Commercial Italian Salad Dressing as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Reduced Fat Commercial Italian Salad Dressing vs Oil Roasted Almonds:

• 5 ounces of Reduced Fat Commercial Italian Salad Dressing have 891 times more Sodium and 28.6 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 19.4 times more Calcium, 50.3 times more Copper, 14.7 times more Iron, 68.5 times more Magnesium, 84.8 times more Manganese, 38.8 times more Phosphorus, 7.8 times more Potassium, 2.6 times more Selenium and 51.2 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• 5 ounces of Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Reduced Fat Commercial Italian Salad Dressing have more Omega 3, 2 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6 times more Energy, 8.3 times more Fat, 5.1 times more Saturated Fat, 4.9 times more Omega 6, 1.8 times more Carbohydrate, more Fiber and 54.4 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• 5 ounces of Reduced Fat Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3