Comparing Nutrients in 5 ounces Spray-style Salad Dressing VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Spray-style Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	8.06% 234kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	7.28% 2.33g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	19.3% 25g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	39% 15g	38g per day for Men 19-50 years
Protein	0.4% 0.23g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	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	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	NA	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	3.2% 0.26mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	NA	92% 388mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	94% 661mg	700mg per day for Men 19-50 years
Potassium	NA	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	104% 1562mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.72% 101g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Spray-style Salad Dressing vs Oil Roasted Almonds:

Both Assorted Flavors Spray-style Salad Dressing and Oil Roasted Almonds have similar amounts of vitamins per 5 oz
• Both Assorted Flavors Spray-style Salad Dressing as well as Oil Roasted Almonds have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Spray-style Salad Dressing vs Oil Roasted Almonds:

• Assorted Flavors Spray-style Salad Dressing have 1102 times more Sodium and 25.4 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 48.5 times more Calcium and 20.4 times more Iron than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 5 ounces:

• Assorted Flavors Spray-style Salad Dressing have 3.1 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.7 times more Energy, 5.1 times more Fat, 2.6 times more Saturated Fat, 35 times more Fiber and 132.7 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing and Oil Roasted Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Assorted Flavors Spray-style Salad Dressing as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.