Comparing Nutrients in 7 ounces Blanched Almonds VS Commercial French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Blanched Almonds	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	40.4% 1171kcal	28.7% 831kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	80% 77.5g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	37.8% 12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	357% 5.7g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	234% 39.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	47.7% 34.6g	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% 0g	17% 12.2g	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	% 0.06g	% 13g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 7.94g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	76% 42.5g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Commercial French Salad Dressing	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	31.6% 0.38mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	6.56% 0.085mg	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	24.3% 97μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	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	314% 47mg	66% 9.92mg	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

	Blanched Almonds	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	47% 468mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	4.4% 0.04mg	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	81.4% 6.5mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	3.28% 0.075mg	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	136% 955mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	87.4% 1312mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Commercial French Salad Dressing:

• Blanched Almonds have 5 times more Vitamin B1, 11.3 times more Vitamin B2, 15 times more Vitamin B3, 2.7 times more Vitamin B6, more Vitamin B9 and 4.8 times more Vitamin E than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains more Vitamin A, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Commercial French Salad Dressing have insufficient amounts of Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Commercial French Salad Dressing:

• Blanched Almonds have 8.7 times more Calcium, 51.4 times more Copper, 10.3 times more Iron, 38.3 times more Magnesium, 48.3 times more Manganese, 19.2 times more Phosphorus, 6.1 times more Potassium, more Selenium and 24.8 times more Zinc than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 34.8 times more Sodium and 8.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.4 times more Energy, 1.3 times more Fat, 4.1 times more Fiber and 24.6 times more Protein than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 1.5 times more Saturated Fat, 720 times more Omega 3, 1.6 times more Omega 6, 3.8 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Commercial French Salad Dressing have similar amounts of Carbohydrate per 7 oz.
• Both Blanched Almonds as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.