Comparing Nutrients in 7 ounces Cholesterol-free Diet Mayonnaise VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cholesterol-free Diet Mayonnaise	1%	91%	8%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cholesterol-free Diet Mayonnaise	Blanched Almonds	Recommended Dietary Allowance
Energy	22.8% 661kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	264% 4.22g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	0% 0g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cholesterol-free Diet Mayonnaise	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	17.6% 0.23mg	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	0% 0μg	24.3% 97μg	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	85% 12.8mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cholesterol-free Diet Mayonnaise	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	226% 2.04mg	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	0% 0mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	0% 0mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	97% 1455mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3% 111g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cholesterol-free Diet Mayonnaise vs Blanched Almonds:

• Cholesterol-free Diet Mayonnaise has more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 3.7 times more Vitamin E than Cholesterol-free Diet Mayonnaise.
• Both Cholesterol-free Diet Mayonnaise as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cholesterol-free Diet Mayonnaise vs Blanched Almonds:

• Cholesterol-free Diet Mayonnaise has 38.6 times more Sodium and 12.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, 9.8 times more Potassium, 2 times more Selenium and more Zinc than Cholesterol-free Diet Mayonnaise.

Comparison of macro-nutrients per 7 ounces:

• Cholesterol-free Diet Mayonnaise has 532 times more Omega 3 and 1.4 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 1.6 times more Fat, 2.8 times more Carbohydrate, more Fiber and 23.8 times more Protein than Cholesterol-free Diet Mayonnaise.
• Both Cholesterol-free Diet Mayonnaise and Blanched Almonds have similar amounts of Saturated Fat and Sugars per 7 oz.
• Both Cholesterol-free Diet Mayonnaise as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.