Comparing Nutrients in 7 ounces Almonds VS Commercial French Salad Dressing no Salt

Macros Ratio

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

Macro Nutrients

	Almonds	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	39.6% 1149kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	92% 89g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	339% 5.43g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	214% 36.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	23.8% 31g	130g per day for Men 19-50 years
Sugars	12% 8.63g	43.7% 31.7g	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	0.3% 0.22g	14.7% 10.6g	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	% 0.34g	% 13.3g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 7.7g	g per day for Men 19-50 years
Fiber	65.3% 25g	0% 0g	38g per day for Men 19-50 years
Protein	75% 42g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Almonds	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	54.5% 8.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	201% 241μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	53.4% 534mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	0% 0mg	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	92% 7.36mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	1.8% 0.042mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	1.96% 72.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Commercial French Salad Dressing no Salt:

• Almonds have 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.
• While Commercial French Salad Dressing no Salt contains more Vitamin A and more Vitamin K than Almonds.
• Both Almonds as well as Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Commercial French Salad Dressing no Salt:

• Almonds have 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 7 ounces:

• Almonds have 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.
• While Commercial French Salad Dressing no Salt contains 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.
• Both Almonds and Commercial French Salad Dressing no Salt have similar amounts of Fat per 7 oz.
• Both Almonds as well as Commercial French Salad Dressing no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.