Comparing Nutrients in 5 ounces Russian Salad Dressing VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Russian Salad Dressing	1%	64%	35%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Russian Salad Dressing	Blanched Almonds	Recommended Dietary Allowance
Energy	17.4% 503kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	38.3% 37g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	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	34.8% 45.2g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	34.6% 25g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	37% 14g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Russian Salad Dressing	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	12.5% 0.16mg	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	1.77% 7.1μg	17.4% 69.5μg	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	9.45% 8.5mg	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	31.4% 4.7mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.4% 76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russian Salad Dressing	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	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	10.6% 0.85mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.089mg	113% 2.6mg	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	4.05% 28.3mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	107% 1606mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Russian Salad Dressing vs Blanched Almonds:

• Russian Salad Dressing has more Vitamin A, 1.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Vitamin B1, 15.5 times more Vitamin B2, 5.9 times more Vitamin B3, 9.8 times more Vitamin B9 and 7.2 times more Vitamin E than Russian Salad Dressing.
• Both Russian Salad Dressing and Blanched Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Russian Salad Dressing as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Russian Salad Dressing vs Blanched Almonds:

• Russian Salad Dressing has 59.6 times more Sodium and 8.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 18.2 times more Calcium, 17.7 times more Copper, 5.5 times more Iron, 26.8 times more Magnesium, 29.1 times more Manganese, 24.1 times more Phosphorus, 3.8 times more Potassium, 2 times more Selenium and 13.5 times more Zinc than Russian Salad Dressing.

Comparison of macro-nutrients per 5 ounces:

• Russian Salad Dressing has 435.3 times more Omega 3, 1.7 times more Carbohydrate and 3.8 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 2 times more Fat, 1.7 times more Saturated Fat, 14.1 times more Fiber and 31 times more Protein than Russian Salad Dressing.
• Both Russian Salad Dressing and Blanched Almonds have similar amounts of Omega 6 per 5 oz.
• Both Russian Salad Dressing as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.